Wednesday Apr 25 2018

Our Hero Week continues today with “Jorge”. After the workouts are done this week make sure you spend some time getting to know our CrossOver Symmetry as well as familiarizing yourself with the Reverse Hyper as both are going to play a vital roll in the coming months. 
Update on the online Qualifiers: final scores will all be in by Thursday night and Tom is right on the bubble on the top 20 sitting one point out. When the dust is all settled we will have a full report on Tom, Chuck, Paula and Josie! 
Joe from Aurora will be in this morning at 6:30am to evaluate any boo boos you may have so get out of bed if you got something that needs looking at. 
Hey there Wednesday!
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. 
For time:
30 GHD sit-ups
155/105 pound Squat clean, 15 reps
24 GHD sit-ups
155 pound Squat clean, 12 reps
18 GHD sit-ups
155 pound Squat clean, 9 reps
12 GHD sit-ups
155 pound Squat clean, 6 reps
6 GHD sit-ups
155 pound Squat clean, 3 reps
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I need to work on my fitness
17:and some. 65#
I’m worse than Justin
1/2 GHDs
Planks with Danielle
16:24 sit-ups &125#
Sit ups after 1st Rd
17:35 ghd to parallel
Thanks to all my cheerleaders 🙏
15:06 Room for improvement on GHD's for sure
12:27. 125# abmat su’s w14#wb instead of GHD’s
14:30 w/ all the scales
Abmat situps & 95# SC. Elbow cancer in remission.
10:11 rx
500 m row/27 BS/27 DHSPU/27 FS/500 m row; crossover symmetry
Chased Carly!
WB x3 (20#) to box for cleans. Some ec.
95#, ghd to //
13:21 and Jenna did not beat me.
Team WOD with the Aurora boys and hopefully they are not dead because we may have beat them up a little bit:)
Done. 75# cleans
Forgot to look what time I started. Went in the second heat
Rx - I beat Grant
17:16? 85# Ab mat sit-ups
13:52 RX WT, military situps
11:32 at 135# and 20 # medball situps
1:28 better than last time
mods: Sit ups & 65#
9:57 rx 4:23 PR
Yoke walks with burpees over the yoke and wall balls, it was fun!
Shldr mobility
12:17 RX
Coming after your 12:10 time Grant.
Ec suck it up
Improved from 11:53 on 9-6-16! / Coffland from yesterday complete in 31:48 wearing a 20# weight vest. Needed to run and do push-ups 4 times - Dead hangs were approximately 1:30, 1:30, 1:20, 1:20, :20 / 5 rounds of 40# DB strict press and DB walking lunge from 4-20-18 complete / Tried some burpees over the yoke for the first time in my life / 4x15 single 50# DB tricep extensions / Crossover Symmetry
13:27 #14 wb ab mat sit ups #85
15 min assault bike
**Scl'd w/ #75 & PCln. XOSymm pre & post, ALL the knee therapy & Shldr work too.
Did BS at 155 instead of cleans. Partner WOD with Lauren to start the day: 60 WB, Partner DL @275, 60 cal AssBike, 60 synchro bar facing burpees
Better than Sept 2016 (11:41)
First 5 full cleans and then all power 25lb DB sit up
3:35 PR (April 2013)