Jennifer
Complete as many rounds and reps as possible in 26 minutes of:
10 pull-ups
15 kettlebell swings
20 box jumps
♀ 35-lb kettlebell and a 20-inch box
♂ 53-lb kettlebell and a 24-inch box
Compare to 150925.
Post rounds and reps to comments.
Stimulus and Strategy:
Today, we honor 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.
Today is a long, grip-intensive workout that will test your ability to maintain a consistent pace across several rounds. Aim to perform all movements unbroken for the first few rounds, then limit yourself to no more than two sets per movement as fatigue builds later in the workout.
Focus on consistency and smooth transitions throughout. Look for opportunities to manage your grip between the pull-ups and kettlebell swings, as grip fatigue is likely to become a limiting factor. Stay disciplined with your pacing early so you can continue moving efficiently from start to finish.
Intermediate option:
Complete as many rounds and reps as possible in 26 minutes of:
5 pull-ups
15 kettlebell swings
20 box jumps
♀ 26-lb kettlebell and a 20-inch box
♂ 35-lb kettlebell and a 24-inch box
Beginner option:
Complete as many rounds and reps as possible in 26 minutes of:
5 ring rows
10 kettlebell swings
15 box step-ups
Rest 2 minutes between rounds.
♀ 18-lb kettlebell and a 16-inch box
♂ 26-lb kettlebell and a 20-inch box
Resources:
The Kipping Pull-Up
The Kettlebell Swing
The Box Jump
The Box Step-Up
CrossFit Hero and Tribute Workouts
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Comments on 260701
152 Comments
RIP, Constable Kovach
Rx’d: 11 rds + 2 reps
M/ 43y/ 175lbs/ 68”
9 rounds
Sore ankle, skipped Jennifer. Improvised.
15 minutes AMRAP
03 x strict p/u
08 x42 lb Kettlebell swing
10 x65 lb curls
LIke James - am digging the Hero WOD week, just as I did Memorial Day week. Been trying to do Hero WODs I haven't done before, so
Sunday - RJ (with mods for the rope climbs)
Monay - Omar
Tuesday - Mr. Joshua (I had completed Michael before, so Mr. Joshua was about the most similar I could find) (DL were 195lbs)
Wednesday - Jennifer - about 10 BJs short of 7 rounds. Anything involving BJs is going to slow me down. Have to be very deliberate with step downs - knees can't handle it otherwise. 45lb KB, 18" BJs. Usually I build up to 20", but knees were having none of it. Crashed 2x, so just kept it at 18".
Kb: 24, 28 and 32 kg ( two kb)
Box: 24 inch
8 rds+2 reps
I was living in Guelph 2011-2013.
One afternoon picking up my daughter from school I saw a patrol car and a very kind looking dark haired female officer got out and smiled at us. I’d like to believe that was Jennifer and we were lucky enough to be graced by her presence.
From Tokyo.
Rx 6+10
Pull-ups 5/5
KB swings 8/7
10 rxd
Yeah babe! 💪🏽
M 55/210.6’
7+1 as rxd.
15 - KB (26#)
20 - Box jump (16”)
7 rounds & 25 reps
6 rounds RX
Rx 13 rounds + 4 reps
*5/5 on all Pull-ups
*8/7 on all KB Swings
*Holy Heck! That was pretty serious. Held steady with ~2:00 rounds the whole time!
Rest in Peace Jennifer
408 reps totais
Modified.
26 min amrap
10 bor, 20# db’s
15 rkbs, 35#
20 step-ups
25 hollow rocks
8 rds
Rx 9 R + 10 pull ups
Ladies Rx
Subbed DB for KB
Either 9 or 10 rounds + 33 reps (finished last 12 BJs 45-50 sec after)
No KBs and 35# DBs are heaviest I have at home, and the knees were feeling some kinda way so figured just do Ladies Rx. I know CN, gotta get me some KBs. All pull-ups and swings UB. Made the pull-ups the priority. Using that DB is more a grip challenge than a KB.
Peace to you and your family Constable.
DB swings for certain seem more of a grip challenge! Excellent work!
Rx
Butterfly PUs, 52.5lb plate swings, 24" BJs
9 rounds even
Well done!
26AMRAP:
5 assisted pull ups
15 KB swings @35lb
20 box jumps @20"
5 rounds + 30
Rx 10 + 30
Too hot 🥵 to push! Gym was over 100 degrees!
Still an awesome job!
Wow a lot @ Rx & in that heat!
Hotel WOD
smith machine bar “pull ups”
25#
Jump to bench
Great!!
7rounds+4 as rx’d
Dad(70) 2 rounds plus 29 reps with 10 ring rows, 15 26lb kb swings slightly higher than head, 20 box step ups to 16”, 2 min rest after each round
47/176cm/180Lb.
Unbroken pull-ups with gymnastic kip
Traveling…
DLx10 14-16-18-22-26-30-32-34-34-34 kg DBs (heaviest available)
SPx10 6-10-12-14-14(8)-14(8) kg DBs
Then, several hours later on a tour…about a 200m run/jog/shuffle in the original Olympic stadium in Olympia, Greece! I could feels the spirits of Hercules and ancient Greek champions cheering me on. Or, it was hot as Hades and I was imagining it.
Hell yeah, Jim!
That's amazing! How cool!
Whoa!
Subbed kettlebell with 55lb dumbbell
Rx 7 rds + 30 reps
26m is a very long time!!
Very impressive! Best wishes for quick & full healing!
Nice!
35lbs kettlebell, rest Rx
9 rounds + 10pu + 14kb = 429 total reps
Great job!
13 + 11
26# KB
12 inch box
Ring rows
That's a ton! Well done!
18 inch box
26 lb kb
10 rounds + 7 kettlebell swings
61cm box
16 kg kettlebell
5 completed rounds.
Scaled at cedar creek, record heat at 100. Pull-ups on lantern bar.
26:00
5 Pull-ups
10 KB swings 40lb
15 BJ 24”
8 rounds+5+10+1
Pull-ups and BJ out in the sun. Felt like the old days back in AZ summer.
7 rounds + 10 pull-ups, 44lbs kb and 24” box
RIP Jennifer.
Welcome Henri, that is when you finish in the middle of a round; so you will typically see # Rounds completed + # reps when time ended.
Welcome Henri, that is when you finish in the middle of a round; so you will typically see # Rounds completed + # reps when time ended.
Went off script today and decided to retest open out 26.3. This time I used the prescribed weights, whereas last time, I had to scale back to 95 pounds on the last two rounds due to fatigue and weakness.
Time: 32:32
Nicely done!
10 + 16
10+15
Very well done!
11 plus 8. intermediate
M 65
39m/200lbs
rx x 5 in 26 min
5 rnds + 10 p/u + 15 kb
Jennifer
Complete as many rounds and reps as possible in 26 minutes of:
10 pull-ups
15 kettlebell swings
20 box jumps
♂ 53-lb kettlebell and a 24-inch box
Rest easy,Canadian 1st Class Constable Jennifer Kovac, such a fitting one as 260701 is Canada Day! Peace to her loved ones.🇨🇦
It is also my BIRTHDAY & I can't think of many more gratifying ways to spend it than a hero WOD with my virtual CF peeps! While 59 does not look how I thought it might this time last year (Wes!) I am happy to be mostly still kicking ass & for sure still taking names!
26:00 AMRAP
10 Stall bar strict pull ups, wide grip, 15 KBS (35#), 20 BSU (20 in)*
*1st 2 rds I did BSOs, no idea why!?
I wanted 10 rounds & got 12! Right at the buzzer, but still. Dedicated to Momma Favo, the amazing lady who brought me into this world & is fighting to stay in it right now. Please keep her in your thoughts, y'all.
impressive, and inspirational, BG. No need to wish strength to you, b/c you’re overflowing with it, but blessings to BG Sr.
Couldn't say it better than Jim, Favo!
Thank you, all!
Awesome work! And Happy Birthday! Best wishes to your Mom.
M33/205/6'
9+32 RX
6 Rounds + 6 Reps
56M
7+30 (5 of 20 box jumps)
Rx
Had to break the kipping pull ups into 3 or 4 sets each round.
Rx, strict pull-ups … 9+ 2
RIP Jennifer
Scaled to int.--step ups/rkbs
8 rnds plus 2 pull ups
m/56/180
The heat emptied my tank pretty quick..
Compare to Aug 25/15
w/15# vest/70# RKBS/24" step ups
6 rnds plus 10 pull ups/2 RKBS
Strategy:
All movements performed unbroken from start to finish.
Managed the pace by taking short, few-second rests during transitions between exercises to keep the heart rate under control.
8 Rounds + 10 Reps
35#KB
20" Box
Beginner option:
Complete as many rounds and reps as possible in 26 minutes of:
5 ring rows
10 kettlebell swings
15 box step-ups
Rest 2 minutes between rounds.
30-lb kettlebell and a 18"inch box
9rds+3 reps
Rx: 5 rounds, 10 pullups
8 rounds + 16 reps
50#
20”(24”x2rd)
30# kb
24” box
8 rounds
18” box in gym
Unbroken reps
Slow walk to and from PUs
10 Pullups varying position
15 db swings 30#
20 box jump 20in
Awesome!
5 pull-ups
15 kettlebell swings (20 lb KB)
20 box jumps (20”)
9 rds + 21 reps
More importantly, Jennifer, thank you for your service and sacrifice
5+20 RX
Rxd in the garage gym. Digging the Hero Weeks between this and Memorial Day.
4 reps short of 10R.
like most things CF, started with a strong pace but boy, those BJs were a time suck! Steps downs on all but the last 16 trying to beat the clock. Swings UB except round 9. Pull-ups UB.
RIP Jennifer Kovach.
Agree 100% with digging the hero weeks.
Agree 100% with digging the hero weeks.
Great job, James!
I messed up the 1st 2 rounds and did 10 reps of kettle bell swing and 15 box jumps so the 3rd round I did 30 box jumps and the 4th round i did 25 kettle bell swings
M/42/185
5 strict PUS
6rds+13reps
F40 110lbs 4’11”
did intermediate, used a thin band on my knee for pull-ups (honestly the least assistance I’ve had to use in pull-ups so this is a win for me)
did 8 rounds, minus 2 box jumps in last round, but finished anyway
8 rounds + 25 reps
RX- 11 Rouns + 2 Pull-up
All reps unbroken
8 + 28
45 lb kettlebell
rx/9r+10
Scaled
5 pull ups elastiek
Kb 12 kg
20 box step ups
Scaled
5 pull ups elastiek
Kb 12 kg
20 box step ups
https://www.crossfit.com/workout/2015/09/25#/comments
Thanks Phill--I had to revert to my old log books:)
HQ--why can't we access the comments from old compare to's????
Thanks
Here here.