https://crossfitallure.com/index.asp?pageid=1&startdate=20260701 Daily Workout for Jul 1, 2026 en-us Wed, 01 Jul 2026 00:00:00 MST Wed, 01 Jul 2026 17:29:55 MST https://crossfitallure.com/index.asp?pageid=1&startdate=20260701 Software for Crossfit Gyms, Results, Workouts, History, Statistics and Athlete Comments https://crossfitallure.com/images/icons/rssfeed.png 39 31 https://crossfitallure.com/index.asp?pageid=1&startdate=20260701 https://crossfitallure.com/index.asp?pageid=1&startdate=20260701 Wed, 01 Jul 2026 00:00:00 MST WARM-UP:<br />200m walk<br />Then…<br />200m run<br /><br />2 sets:<br />10 PVC overhead squats<br />10 kip swings<br />10 ring dips<br />10 sit-ups<br />10 Samson stretch<br /><br />WOD MOVEMENT REVIEW & WARM-UP:<br />KB swing + Pull-ups<br /><br />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.<br /><br />HERO WOD 'JENNIFER': AMRAP x 26mins<br />Rx:<br />STIMULUS 7-15 rounds<br />10 pull-ups<br />15 KB swings (53/35)<br />20 box jumps (24/20 in)<br /><br />Rx2<br />5 pull-ups<br />15 KB swings (35/26)<br />20 box jumps (24/20 in)<br /><br />Rx3<br />5 ring rows<br />10 KB swings (26/18)<br />15 box step-ups (20/16)<br />– Rest 2:00 between rounds<br /><br />STIMULUS NOTES:<br />7-15 rounds<br />Unbroken kettlebell swings for the first few rounds, and no more than 2 sets from there<br />Box jumps in :90 or less<br /><br />STRETCHING:<br />1:00 double-forearm stretch<br />1:00 banded shoulder stretch/arm https://crossfitallure.com/index.asp?pageid=1&startdate=20260701 https://crossfitallure.com/index.asp?pageid=1&startdate=20260701 Wed, 01 Jul 2026 00:00:00 MST 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.<br /><br />HERO WOD 'JENNIFER': AMRAP x 26mins<br />Rx:<br />STIMULUS 7-15 rounds<br />10 pull-ups<br />15 KB swings (53/35)<br />20 box jumps (24/20 in)<br /><br />Rx2<br />5 pull-ups<br />15 KB swings (35/26)<br />20 box jumps (24/20 in)<br /><br />Rx3<br />5 ring rows<br />10 KB swings (26/18)<br />15 box step-ups (20/16)<br />– Rest 2:00 between rounds<br /><br />STIMULUS NOTES:<br />7-15 rounds<br />Unbroken kettlebell swings for the first few rounds, and no more than 2 sets from there<br />Box jumps in :90 or less