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
Find a gym near you:
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Comments on 260701
231 Comments
5 rounds + 6 reps
10 kipping pull ups
15 kb Russian swings @24kg
20 box jumps @60cm
9 + 10
7+25 RX
5 pull up,
15kb 12, 16, 20, 24, 24, 24, 24lbs,
20 18" box
7rds + 7 box jumps
10 Pull Ups
15 KB Swings - 44lb
20 Step Ups - 24in
Rx (ring pull up )
9 round
+- 2’55” a round
10+13 Rx. Pullups 6+4 from the start and 10 in the 11th round. KBS and BJ unbroken. Stayed disciplined with the breaks, but not spiffy in the execution because my lower back was humming a bit from all the sitting in the last few days. Individual rounds: 2:18/2:25/2:29/2:30/2:31/2:35/2:39/2:40/2:45/2:30. Had slightly over 30 sec at the end. I'm a bit upset for losing to Luis O. by 2 reps but I'll live :) I think finishing KBS in the 11th round is quite feasible if every round is kept under 2:30.
26 min amrap:
5 strict pull-ups
10 kettlebell swings 53lb
15 box jump clear over 20in
12 rounds
8 + 28
24 inch box
45lb kb
39 / M / 5'9" / 140lbs
5 pull-ups
15 dumbbell swings, 30lbs
20 box jumps, 21"
7 rounds + 5 + 15 + 6
Grip wasn't an issue, I guess because I wasn't using a kettlebell, so 10 pull-ups probably would have been okay. Those were by far the quickest and easiest part.
Complete as many rounds and reps as possible in 26 minutes of:
5 pull-ups - strict low bar tip toes
15 kettlebell swings USA
20 box jumps
♀16kg kettlebell and a 20-inch box
5 ring-rows, 20 kg kettlebell 10 swings, 20-inch box 15 jumps
Intermediate w/ 24 kg kettlebell and a 20-inch box
8 rounds + 5 PU + 15 KS
Scaled to-
AMRAP 26:00
6 Pullups
15 KB swings 50#
20 box jumps 20"
9 RDS+6 pullups.
10rds + 5 (w/50# db)
RIP, Hero
https://www.youtube.com/watch?v=QGjcSh-S5LE
Hero WOD Jennifer
Workout
26-minute AMRAP
Score: 7 Rounds + 8 Pull-ups (RX)
This workout was a tale of two halves.
The first four rounds felt smooth and sustainable. I settled into a rhythm, kept my breathing under control, and was able to cycle every set of kettlebell swings and box jumps unbroken. My plan was to hold onto unbroken pull-ups for as long as possible, but eventually the volume caught up with me.
The conditions definitely didn't help. It was 95°F with high humidity, and by the second half of the workout the heat really started taking its toll. Every round after the fourth became a grind as my heart rate stayed elevated and my pull-up recovery disappeared.
Even as the pull-ups slowed, I was proud to keep the 55-lb kettlebell swings and 24-inch box jumps unbroken for the entire 26 minutes.
This also marks the last workout on my power rack pull-up bar. At 6'4", I can't get a true dead hang without my feet touching the floor, so I'm installing a ceiling-mounted pull-up bar that will finally let me train with full extension. I'm excited to see how that translates to future gymnastics workouts as I continue working toward my 2027 CrossFit Quarterfinals goal.
Rx
7 rounds - 315 reps
35# KB , 20” box
6 rds flat
15 x 24kg DB swing
20 x 20 inch box
8 rounds 10 pull ups
8+28
50 lb DB
Modified
Every 3 min x 10 rounds:
• 5 Strict Pull-ups
• 15 American Kettlebell Swings 35#
9 rounds + 30
369 total reps
7 rounds Rx.
Done on 7/2.
intermediate
8 + 0 rounds
25 lb kettlebell
Bench step-ups
2 min rest between
7 rounds
Rx’d 7rds
M/42/215/67in
rounds: 9+2
7 rounds + 25 reps
DB #30 45 cm
8 rounds + 5 pull-ups
First 2 rounds I did box jump overs not realizing it said box jump 🤣
5 chin ups
5 pus
40# kb
24” box
6 rounds + 10 pus
Did it at UC Fitness Pad in 100 degree heat. Made it 22:19 and had to stop due to overheating.
56 yo M/ 5'9"/ 148 lbs
As Rx'ed
8 rounds + 10 pull-ups + 15 kettlebell swings
385 total reps
Globo, 64yo m / 180# - Beginner-ish - 13 rounds + 5 ring rows from floor
Warmup: 3x 250m rows 1:04, 1:03, :59 secs
26 mins of 5 ring rows - 10 kbs 35# - 10 box stepups 20” box
(18” deficit for all rows except rounds 7-9 no deficit/flat on floor start)
10 rounds + 5 pull ups
strict pull ups
PU (Kip & Butterfly)
USAkb (9+6 or unbroken)
Box (24in, Slow w/StepDown)
10 Ring Rows
15 Kettlebell Swings at 35lb
Box Step-ups at 14inch
31 weeks pregnant
9 months postpartum, first time back in the gym in a year. A win!
Jennifer
Complete as many rounds and reps as possible in 26 minutes of:
10 pull-ups
15 kettlebell swings
20 box jumps
♂ 45-lb kettlebell and a 24-inch box
tiempos de ronda
R1 | 02:23 |
R2 | 02:53 | +30 s
R3 | 03:11 | +18 s
R4 | 03:13 | +2 s
R5 | 03:17 | +4 s
R6 | 03:14 | -3 s
R7 | 03:20 | +6 s
R8 | 03:13 | -7 s
Ø 03:05
Tiempo restante: 01:16 = +10 pull ups+ 15 kettlebell swings
5 strict pull-ups
10 kettlebell swings, 15 kgs
15 jumping box
10 rounds in 24 minutes
I have been taking rest days ion Wednesdays and moving these workouts to Thursdays still after working in the heat yesterday I decided to do this workout with 1:1 work to rest ratio plus at a convo pace knowing Friday and Saturday I’ll have more time for recover.
6 rounds completed would love to do it again in the future straight through can tell it will hurt in a good way.
5 strict pull-ups
10 kettlebell swings
15 jumping box
10 rounds
Intermediate scaled to step-ups
6 rds
Intermediate with #35 KB
RIP, Constable Kovach
Rx’d: 11 rds + 2 reps
M/ 43y/ 175lbs/ 68”
Fantastic work my man!
Awesome job & thank you for the kind words!
That’s awesome stuff!
That’s awesome stuff!
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
Amazing work!
Nasty, I knew someone could get to 12 but 13 and a little extra is bonkers.
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 as I did
7 rounds + 37
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.