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
Awesome! Beautiful! Always great seeing this young lady in the morning!
Always great to see you Adela!
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! 😁
Thank you! Thankful for CFHSV💙
290 squat clean (PR)
9:01 Rx
Impressive brother 💪🏼💪🏼💪🏼👍🏻👍🏻
155
10:42 Scaled to 185 Power Cleans
A. 235
B. 10:52 rx
C. Complete
12:14 | Modified to 30-24-18-12-6: decline sit-up w/ #20 DB and Alt single arm DB snatch at #50 |
A: 200
B: 20:43 rx
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!
Thank you!
Love having my best friend and biggest cheerleader in the gym with me 💕 so proud of how far she’s come!
💙💙 thanks for pushing me sister!
A. 220 (PR)
B. 8:02 rx
Awesome Coach 👍🏻👍🏻👍🏻💪🏼💪🏼👊🏼
270
11:20 rx (PR)
8/2/2020: 12:10 rx
270
10:15
115
16:57 scaled to 85lbs
Thanks for the awesome coaching today, Nathaniel!
🔥🔥🔥❤️❤️❤️
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
Look at her go! Proud of you Danielle! Caught the crossfit bug! Keep up the hard work!
Thanks DDCoop!
A. Training
B. 18:21 scaled to 95#
A. 180
B. 7:51 rx
235
12:32 rx
A. Squat Clean : 245
B. 16:31 Rx