In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
Strength/Skill:
Tabata – Weighted Sit Ups
Skill – Double Unders
Workout:
15 min AMRAP
3 Strict HSPU
8 Deadlifts
800m Row
“Jennifer”
AMRAP in 26 minutes
10 Pull-Ups
15 Kettlebell Swings
20 Box Jumps (24/20 in)
Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013, when her squad car was involved in a motor-vehicle accident while she was responding to a call for service. The 26-year-old fulfilled her dream of becoming a police officer serving her community and the Guelph Police Service for four years before her death. Kovach is survived by her mother, Gloria; father, Bill; brother, Brian; grandparents, Chester and Elvira Janicki; boyfriend, Kyle Schlosser; and many other friends and family.
Workout:
100 Double Unders
75 Slam Balls 20/14
50 Sit Ups
25 Push Ups
25 Pull Ups
50 Shoulder to Overhead 45/35
75 Back Squat 45/35
100 Double Unders
Strength/Skill
8 Minutes x EMOM
Strict HSPU Or 2 Shoulder Press
Workout:
10 Rounds
250m Row
1 min Rest
Preview of workouts for the week of 12/28/20.
Monday 12/28: Row
Tuesday 12/29: Wallballs
Wednesday 12/30: Double Unders, Toes 2 Bar
Thursday 12/31: Burpee Pull Ups, Front Lunge, Deadlift
Friday 12/1: Chest 2 Bar Pull Ups, Row, DB Clean and Jerk
Saturday 12/2: TBD
Sunday 12/3: Hero WOD TBD
WODs are subject to change.
Workout:
For Time
10 Power Clean
30 Wall Balls
50 Burpees
30 Wall Balls
10 Power Clean
Level Method Modifications:
P. Clean(Weight Lifting)
Br1+ – 185/125
Br – 155/105
P1 – 115/75
Bl- TBD by coach at class
Strength/Skill:
5 Rounds
Handstand Push Up(Kipping) /Handstand Kick Up
1 min Double Unders
Workout:
3 Rounds
Max Push Press/HSPU
800m Row
15 min cap
Preview of workouts for the week of 12/21/20.
Monday 12/21: TTB, Row, DB Snatch
Tuesday 12/22: Bar Muscle Up, Hang Power Snatch
Wednesday 12/23: Handstand Push Ups(or Push Press), Row
Thursday 12/24: Power Clean, Wall ball, Burpee(AM classes only)
Friday 12/25: Closed(Christmas Day)
Saturday 12/26: 12 Days of Fitmas
Sunday 12/27: Hero WOD TBD
WODs are subject to change.
Hero WOD “Jenny”
AMRAP in 20 minutes
20 Overhead Squats (45/35 lb bar)
20 Back Squats (45/35 lb bar)
400 meter Run
U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state. Moreno is survived by her mother, Marie V. Cordero; sisters, Jearaldy Moreno and Yaritza Cordova; and brother, Ivan F. Moreno.
The “Jenny” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Friday, November 28, 2014.
WOD:
10 Rounds
25 DU/75 Singles
10 Alt Overhead Plate Lunges (forward or reverse) 45/25
8 Burpees
6 Pull Ups
In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
