Jorge
For time:
30 GHD sit-ups
15 squat cleans
24 GHD sit-ups
12 squat cleans
18 GHD sit-ups
9 squat cleans
12 GHD sit-ups
6 squat cleans
6 GHD sit-ups
3 squat cleans
♀ 105 lb
♂ 155 lb
Compare to 130407.
Post time to comments.
U.S. Coast Guard Chief Petty Officer Fernando Jorge, 39, of Cypress, California, an Aviation Survival Technician Chief, died on Feb. 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.
Stimulus and Strategy:
Today, we’re completing a CrossFit Hero workout. Expect this effort to be a grind. Choose a weight for the barbell that allows you to perform singles relatively quickly. As a gauge, your goal should be to perform at least 5 squat cleans in a minute. For the GHD sit-ups, if you are not familiar with this movement and consistently training on the GHD, reduce the reps and range of motion.
Scaling:
Reduce the loading of the barbell.
To reduce the complexity of the GHD sit-ups, reduce the range of motion, or perform V-ups or sit-ups. For the squat cleans, consider hang squat cleans with a barbell or dumbbells.
In case of injury or limitation, for the squat cleans, consider single-dumbbell hang squat cleans or goblet squats. For the GHD sit-ups, perform sit-ups or plank shoulder taps.
Intermediate option:
For time:
30 GHD sit-ups to parallel
15 squat cleans
24 GHD sit-ups to parallel
12 squat cleans
18 GHD sit-ups to parallel
9 squat cleans
12 GHD sit-ups to parallel
6 squat cleans
6 GHD sit-ups to parallel
3 squat cleans
♀ 75 lb
♂ 115 lb
Beginner option:
For time:
15 sit-ups
15 hang squat cleans
12 sit-ups
12 hang squat cleans
9 sit-ups
9 hang squat cleans
6 sit-ups
6 hang squat cleans
3 sit-ups
3 hang squat cleans
♀ 35 lb
♂ 45 lb
Coaching cues:
When performing quick singles on the squat cleans, focus on getting into a proper set-up before performing your next rep. Hands on the bar, hips down, chest up, heels driving into the ground, and then take a deep breath.
Resources:
The GHD Sit-Up
The Clean
Find a gym near you:
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Comments on 250411
141 Comments
14:22 RX
M/42/5’9”/197#
abmat situps
195# squat clean
ghd sit ups
115 lbs squat clean
15:18 Rx
19:13
Rx 23:53
CrossFit AFK
12:47 - Rx
R.I.P. Jorge
25:16
Ghd sit-ups
75# squat cleans
Scaled to 75# squat cleans...back held up well.
16:22
130407: 16:37 w/ 115# and a mix of GHD and abmat sit-ups
With gratitude to Jorge for his sacrifice and peace to his family.
RX : 16'54"
RIP Jorge 🤜🤛
Nice workout 👍
115lb BB
19:30
M/52/87
P.ghd
115#
13:52
Jorge ( lowered weight to 135 due to some back tightness) time: 17:23
Scaled. Full ROM GHD SU & 75lb squat cleans
Sub. 20 min. After a 40 min EMOM of row, bike, ski, run, rest
v ups for set of 30, floor sit ups for remainder
95lb squat cleans
11:56
M/39/6’/176#
16:00 Rx
Requiéscat in pace.
Deo gratias.
42/m
Jorge
For time:
30 GHD sit-ups
15 squat cleans
24 GHD sit-ups
12 squat cleans
18 GHD sit-ups
9 squat cleans
12 GHD sit-ups
6 squat cleans
6 GHD sit-ups
3 squat cleans
♂ 155 lb
time: 23:42
M/47/5’8/170
Rx 13:40
16:40
cleans @85#
full rom ghd’s
14ish min Rx
9:46, used 105lb and did 36, 30, 24, 18, 12 v-ups instead of ghdsu.
Reps Rx
Tuck vups
Squat clean 30 kg
I am a CrossFit beginner
16.38 RX - Full measured range of motion. Fairly pleased given the judge and little sleep for the last couple of nights… 😳 Excuses 🫣🤪
13:01 RX
36/M 195
13:22 RX
15:41 - ghd sit ups and 35kg barbell
Situps with pvc pipe behind my head
155lbs clean
30/15 24/12 18/9 12/6 6/3
For time: 16:55
15:57 with 135lbs
Scaled: 115#, AbMat sit-ups
12:12
M62/5’8”/164
45kg, Had 2 people one bar so there was a bit of rest in the the overlapping of exercise.
18:13 RXd
23:15 with 115
Beginner: 4:55. 1k run wu 5:15
17:05
Used 40lb DB’s for squat cleans.
All touch and go. Broke up by:
5-5-5
6-6
5-4
6
3
16:42. Abmat sit-ups and 135. Slow and purposeful.
Great job!
M/35/210#/73”
Rx 16:27
Nicely done!
Rx
17:15
Massive thanks to Chief Petty Office Jorge, his crew and all of the troops.
Well done!
M/22/5’7/210 (2 lbs down)
Rx 13:30
legs almost gave out on those squat cleans 😅
Awesome job!
Nice work pushing through!
55 yo M/ 5'9"/ 149 lbs
11:48
scaled to 115 lbs
Good work!
Fantastic!
Int w/ regular situps
25
24:25 135# clean, slightly less RoM on GHDSU due to equipment. Very deliberate on clean bc knee and back
5:27
V-ups& KB Goblet Sqt to bench(35lbs)
Rx Reps
RIP, Chief.
Rx’d: 11:29
240911: 12:28
210531: 16:59
130407: 23:03 (scaled to 135lbs)
That’s nuts, nice work Nick!
Awesome improvement over the years!
Very impressive my friend, very impressive!
13:57
Nice work!
Awesome job!
Rx -16:07
Great job!
55m
40lbs DB squat cleans
Abmat sit ups
15:24
RX 18:45
Solid!
RX 18:45
105lbs barbell
15:00
Well done!
Subbed V-ups for GHD Situps and scaled weight to 115. Could have gone up to 135, but was feeling pressed for time this morning and went with a weight I could cycle smoothly.
15:59
Solid plan!
M50/78/179
19:29
rx ghd - 50kg barbell
Good work!
15:20 abmat sit-ups and 60 kg sq.cleans.
Scaled and modified
For time:
3-6-9-12-15
Hang power cleans 105/85
6-12-18-24-30
GHD situps
(5:56)
Very well done while on vacation!
Fast! Great job!
RX, 20'22'', Honor for Jorge
Good job!
Time 8:06
U.S.C.G. CPO Fernando Jorge-Rest Easy
Rx reps/GHD physio/anchored feet full ROM
65# BB SC
9:16
Thank you to all who serve, have served, or intend to & your loved ones. Grateful for, and humbled by, your sacrifice.
Fantastic work as usual and working with what you have!
Great job, Favo! And thanks for your nice words.
Squat clean (155 pounds)
16:38
Great job!
Work was not fun last night. Happy to get this in
Great job!
Squat clean (155 pounds)
12 minutes
Well done!
Intermediate scaled option
AbMat sit-ups
40kg squat cleans
16:04
M37/185
Rx 18,02''
Excellent!
Did our Friday Bulletproof workout but it incorporated today's WOD.
Jorge scaled
For time
30 GHD Sit-ups
15 Squat Clean (75#)
24 GHD
12 SC
18 GHD
9 SC
12 GHD
6 SC
6 GHD
3 SC
12:03
Rest 4 min
Randy Rx
For time
75 Power Snatch (75#)
9:00
Weather conditions and space were the biggest factor for the Jorge scale - needed to incorporate as little equipment as possible, so having 1 BB for both parts made the most sense. This probably saved my knees, wrists and elbows to be able to do Randy Rx. Not my best Randy, but Jorge smoked me so not unhappy with the effort. Wish I had data from 2013 so I could compare.
RIP to both. Much gratitude for your service and sacrifices.
Very well done! Two hero WODS in a row! Awesome work on both!
In keeping with this theme, I registered for Manion 2025, as a ruck! Can't wait!
Nice double up! Great work.
Beginner option:
For time: 8:30
Nice work!
M- 53/ 5'7 / 225
Intermediate athlete/scale- No GHD(Pam Gagnon medals/ db hack) Single arm (RT.only) 35#
30/15-2:52
24/12-2:27
18/9- 1:45
12/6- 1:21
6/3- :41
tot- 9:09
Nice work and adaptation!
Well done getting in the work as you heal!
I checked the workout last night and it was a different workout!
1000m row
30 DB thrusters 15# intermediate
20 pull-ups
(rope climb which I did not do)
1000m row
(rope climb)
20 pull-ups
30 DB thrusters
1000m row
22:15
10:45 beginner
15:51 #115
RIP Fernando Jorge
Well done!
12:48
-scaled to 75 lbs on cleans. Wrist was not feeling it any heavier than that. Als did 3x10 back extensions for posterior PT
RIP Jorge. Thank you for volunteering and your sacrifice. Least we can do is go through some discomfort to honor you and all service men/women
RIP Jorge. Thank you for volunteering and your sacrifice. Least we can do is go through some discomfort to honor you and all service men/women
Solid!
Nice work!
Great work!
10:40
Very well done!
Great job!
14.40
scaled my barbell to 35 kg
replacing ghd with 20 kg crunch machine
Intermediate scale. No ghd, used a body ball and weighted my feet down with DBs.
9:22.
usually like to tackle hero workouts RXd, but strapped for equipment, time, and was worried my back wouldn’t last that long at that weight. Excuses!
rip Jorge.
Nicely done! I can relate to the excuses, lol.
Great job! Like Jonathan, I can relate as well.
Great job still getting done & solid time!
Did what you could, bro. Good job!
Went back on 4/13 rest day and hit it RXd in the garage gym using a stack of plates + yoga blocks and DBs to anchor for GHDs.
14:57
Great work Patrick!
Intermediate option: M52/5,9/172
For time: 13:50 min.
30 GHD sit-ups to parallel
15 squat cleans
24 GHD sit-ups to parallel
12 squat cleans
18 GHD sit-ups to parallel
9 squat cleans
12 GHD sit-ups to parallel
6 squat cleans
6 GHD sit-ups to parallel
3 squat cleans
♂ 115 lb 52kg.
My time 13:50min.
M/55 👨🏻🦳
Intermediate. @94 (downloaded after 7th @115 SC)
TT -> 21:55
Welcome!
Welcome!
Globo wod: Dumbbell sub 40/60lb dumbbells for squat cleans. For GHD situps sub abmat stick situps, situps on an incline board, or 2 to 1 abmat situps. Be careful with high rep GHD situps, scale or sub if you dont do them often!
For time:
30 GHD sit-ups on slanted bench
15 squat hang cleans
24 GHD sit-ups
12 squat hang cleans
18 GHD sit-ups
9 squat hang cleans
12 GHD sit-ups
6 squat hang cleans
6 GHD sit-ups
3 squat hang cleans
25kg
7:19
Quite modified, but appropriate for how I’m feeling today.
Good job listening to your body!