Friday June 20, 2025

/

📊 Strength & Technique Work

Lifting Session:

  • Front Squats: 4 sets of 2 reps @ 135 lbs

  • Cleans: 3 sets of 2 reps @ 135 lbs

  • Clean High Pulls: 3 sets of 3 reps @ 135 lbs

  • Power Jerks: 4 sets of 1 rep @ 135 lbs

Total Volume: 3645 lbs

Went with 135 across everything today for a nice, light end to the week. Kept the bar moving and focused on form and quality movement.

🔥 WOD – SealFit Sandbag Chipper

For Time:

  • 50 Sandbag Box Step Ups (20") @ 60 lbs

  • 10 Sandbag Get Ups @ 60 lbs

  • 200m Sandbag Run @ 60 lbs

  • 20 Sandbag Clean and Squats @ 60 lbs

  • 400m Sandbag Run @ 60 lbs

  • 20 Back Squats @ 60 lbs

  • 200m Sandbag Run @ 60 lbs

  • 10 Sandbag Get Ups @ 60 lbs

  • 50 Sandbag Box Step Ups (20") @ 60 lbs

Today’s Time: 19:32
Previous Best: 17:32 (with 60 lbs — last attempt)

Interesting to go two minutes slower today despite using a lighter 45 lb bag. The long travel week may have factored in. Good grind alongside Rusty, Matthew Nuar, Will Hunt, Ethan, Jody, Little Gus, and Keith Gray. Great crew to close the week.

🧠 Journal Entry

Solid effort to close out a big training week. This sandbag chipper always delivers. Surprised by the slower time even with a lighter bag but sometimes that’s how it goes. The crew energy was strong and carried us all through. Great end-of-week session. Time to recover.

Christmas Eve

/

Wet Fellowship and fitness were had this morning during a steady downpour.  We did the 12 days of Christmas again this year with some debate as to whether it goes from the bottom to the top or the reverse.  Keith came in at 5:30 and did it alone (beast).  We started from the top and went through but he did it the opposite way.  I think our way was easier.  Oh well...

 

12 days of Christmas

1 Push-up

2 V Situps

3 Box Jump - 20 in.s

4 Pull-ups

5 Air Squats

6 Kettlebell Swings @ 52 pounds

7 Mtn. Climbers

8 Dumbbell Snatches @ 50 pounds

9 Double Unders

10 Thrusters @ 95 pounds

11 Burpees

12 Power Cleans @ 155 pounds

Merry Christmas to everyone.  Day off tomorrow then a 4 pm workout on Friday.

Rankel

/

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

 

RRL Warmup

"Rankel"

Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters