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Wednesday, August 4 2021

Posted by Mandee on August 3, 2021   |   27 Comments

 

 

12min Build-up to a Max Squat Clean

HERO WOD

“JORGE”

For Time: (24min cap)
30 WallBall Sit-ups   20/14lbs   MRX 20/10

15 Squat Cleans   155/105   MRX 115/75

24 WallBall Sit-ups
12 Squat Cleans
18 WallBall Sit-ups
9 Squat Cleans
12 WallBall Sit-ups
6 Squat Cleans
6 WallBall Sit-ups
3 Squat Cleans

**compare to 2 Aug 2020 & 4 Aug 2019 **

U.S. Coast Guard Chief Petty Officer Fernando Jorge, 39, of Cypress, California, an Aviation Survival Technician Chief, died on February 28, 2012, when his unit’s helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. He is survived by his sister Gina.

Flexibility Development

Spend 3min on Banded Shoulder Stretches

2x20sec Couch Stretch
2x20sec Head to Floor Straddle Stretch

Spend 3min on PVC Shoulder Stretches

2x20sec Butterfly Stretch

2x20sec American Splits

27 responses to “Wednesday, August 4 2021”

  1. Adela Faust says:

    Awesome! Beautiful! Always great seeing this young lady in the morning!

  2. Mandee says:

    Danielle with the picture perfect lockout, looking cool, calm and collected even amidst a tough WOD! This lady has been extremely consistent since joining CFHSV and she has made steady gains in all areas of her fitness. She’s smart with her training while still pushing her limits. And she’s got a great balance of friends, fitness and fun. Stay the course, Danielle! 😁

  3. Alex says:

    290 squat clean (PR)
    9:01 Rx

  4. BP says:

    155
    10:42 Scaled to 185 Power Cleans

  5. Hal says:

    A. 235

    B. 10:52 rx

    C. Complete

  6. Jason Morgan says:

    12:14 | Modified to 30-24-18-12-6: decline sit-up w/ #20 DB and Alt single arm DB snatch at #50 |

  7. Bo says:

    A: 200
    B: 20:43 rx

  8. Nathaniel says:

    Danielle looking poised and in total control. Danielle might be quiet but she’s got a sneaky sense of humor and there’s nothing quiet about her effort in the gym. She’s got the right attitude about training smart and enjoying the camaraderie the CrossFit brings. Keep having fun and going hard Danielle!

  9. Kcoop says:

    Love having my best friend and biggest cheerleader in the gym with me 💕 so proud of how far she’s come!

  10. Bailey says:

    A. 220 (PR)
    B. 8:02 rx

  11. CJ VK says:

    270
    11:20 rx (PR)
    8/2/2020: 12:10 rx

  12. Bradley says:

    270
    10:15

  13. Regina says:

    115
    16:57 scaled to 85lbs

    Thanks for the awesome coaching today, Nathaniel!

  14. Nathaniel says:

    12:36 scaled

    – one arm DB squat cleans
    – sit ups with DB

    Then –

    5 rounds :

    – 12 weighted squats with KB chained to waist
    – 12 one arm knees as high as possible hanging from ring

  15. Coop says:

    Look at her go! Proud of you Danielle! Caught the crossfit bug! Keep up the hard work!

  16. Kim G says:

    A. Training
    B. 18:21 scaled to 95#

  17. Mandee says:

    A. 180
    B. 7:51 rx

  18. Duke says:

    235
    12:32 rx

  19. steve price says:

    A. Squat Clean : 245

    B. 16:31 Rx