WOD
 | Wed, Jul 1 |  |
 Coach E
Get ready for Hero WOD JENNIFER today…a long grippy workout that will test consistency to maintain pace across many rounds. We’ll be working our pull-ups, kettlebell swings, and lots of box jumps! See you all this afternoon 🕺
Coach E
By the way - the 5:45 class is open this afternoon but you may need to re-sign in if you plan on coming.
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| CrossFit 20260701 | HERO WOD JENNIFER |
CrossFit 20260701
(No Results Tracked)
WARM-UP:
200m walk
Then…
200m run
2 sets:
10 PVC overhead squats
10 kip swings
10 ring dips
10 sit-ups
10 Samson stretch
WOD MOVEMENT REVIEW & WARM-UP:
KB swing + Pull-ups
Honors Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, who died March 14, 2013, when her squad car was involved in a motor-vehicle accident while she was responding to a call for service.
HERO WOD 'JENNIFER': AMRAP x 26mins
Rx:
STIMULUS 7-15 rounds
10 pull-ups
15 KB swings (53/35)
20 box jumps (24/20 in)
Rx2
5 pull-ups
15 KB swings (35/26)
20 box jumps (24/20 in)
Rx3
5 ring rows
10 KB swings (26/18)
15 box step-ups (20/16)
– Rest 2:00 between rounds
STIMULUS NOTES:
7-15 rounds
Unbroken kettlebell swings for the first few rounds, and no more than 2 sets from there
Box jumps in :90 or less
STRETCHING:
1:00 double-forearm stretch
1:00 banded shoulder stretch/arm
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HERO WOD JENNIFER
(Rounds, Rx2, Rx3,  Hero WODs)
HonorS Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, who 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 members.
HERO WOD 'JENNIFER': AMRAP x 26mins
Rx:
STIMULUS 7-15 rounds
10 pull-ups
15 KB swings (53/35)
20 box jumps (24/20 in)
Rx2
5 pull-ups
15 KB swings (35/26)
20 box jumps (24/20 in)
Rx3
5 ring rows
10 KB swings (26/18)
15 box step-ups (20/16)
– Rest 2:00 between rounds
STIMULUS NOTES:
7-15 rounds
Unbroken kettlebell swings for the first few rounds, and no more than 2 sets from there
Box jumps in :90 or less
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| 1st | 5.27 Rx | Nicole B Wed, Jul 1, 2026 | | 2nd | 11.09 Rx3 | Kelly Wed, Jul 1, 2026 | | 3rd | 11 Rx3 | Julie A Wed, Jul 1, 2026 | | 1st | 6.25 Rx | Edouard Wed, Jul 1, 2026 | | 2nd | 7.34 Rx2 | Kyle Wed, Jul 1, 2026 | | 3rd | 7.05 Rx2 | Zack R Wed, Jul 1, 2026 |
| Edouard | 6.25 Rx | 1st | | Nicole B | 5.27 Rx | 1st | | Kyle | 7.34 Rx2 | 2nd | | Zack R | 7.05 Rx2 | 3rd | | Kelly | 11.09 Rx3 | 2nd 10 jumping pull-ups | | Julie A | 11 Rx3 | 3rd 26# and 20” box | | Coach B | 10.18 Rx3 | 4th Rx2 movements | | Natalie | 8.12 Rx3 | 5th More than rx3 less than rx2 | | Amelia | 8.10 Rx3 | 6th Rx with jumping pull-ups | | Cara | 7.40 Rx3 | Rx reps, 25# | | Holly | 7.39 Rx3 | 7th Rx with jumping pull-ups | | Brice | 7.14 Rx3 | 4th 35# and 20” jumps | | Matt | 5.35 Rx3 | 5th 20” box jumps, 35#, 10 jumping pullups |
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