Jennifer

Friday Mar 20 2020


Hero Forged Friday the Corona Virus edition is upon us. The virus continues to wreak havoc on the world but we won't let it stop us from honoring another fallen Hero. Today we will honor a Hero from the land to our north, Canada. Please continue to sign up below for whichever time slot you would like to attend and remember only 8 athletes are allowed per class with 1 coach.
Have a great Friday!
Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, 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. 

Jennifer
Complete as many rounds as possible in 26 minutes of:
10 pull-ups
15 kettlebell swings, 1.5 pood
20 box jumps, 24-inch box

At Home
1.) 21-15-9
Burpees
Hang Squat Cleans with broom
2.) 2 Rounds
1:30 Couch Stretch, per side
:30 Squat Pry Hold

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Grant Soletski20d

5am-6:30am

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Ian Wilson20d

Ian 5-6:30

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Michelle Bonkoski20d

Michelle Bonkoski

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Holly Soletski20d

Paula and Holly

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Grant Soletski20d

6:30am-8am

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Bruce Hoffort20d

Terri Hoffort

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Bruce Hoffort20d

Bruce Hoffort

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Bruce Hoffort20d

Smokey Hoffort 🐶

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Jamie Henrickson20d

Dusty and Jamie

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Erin B.20d

Dan Smith and me at 6:30-8.

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Michael Hartmann20d

Hartmann

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Grant Soletski20d

8am-9:30am

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Toni Wilson20d

Toni Wilson

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Karl Bonkoski20d

Karl Bonkoski

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Grace Adler20d

Grace Adler

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Brad Rush20d

Brad Rush

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Grant Soletski20d

9:30am-11am

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Justin Peterson20d

Tom & Lois Schumacher

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Justin Bruehl20d

Jbizzle

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Alex Goldsmith20d

Alex goldsmith

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Alex Ebert20d

Alex Ebert

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Grant Soletski20d

11am-12:30pm

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Tim Houge20d

tim and i wont be late at all this time

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Greg Goffard20d

Game on!

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Grant Soletski20d

12:30pm-2pm

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Troy Foley20d

Troy and Caleb

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Sal Bertuglia20d

Present 👋🏼

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Jennifer Gleason20d

Jennifer

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Eli Zastrow 20d

Eli Zastrow

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Grant Soletski20d

2pm-3:30pm

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Angel Anderson20d

Angel and Pete (actually this time) 😬

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Reese Varick20d

Reese, Rho

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Amaad Rivera20d

Amaad and Will

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Tom Fameree19d

This old man

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Grant Soletski20d

3:30pm-5pm

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Grant Soletski20d

gonna dominate mueller

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Grant Soletski20d

5pm-6:30pm

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Laura VanderKelen 20d

Pauly and Laura

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Timm Uhlmann20d

Me Derek and Maria

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Celia Osorno20d

Celia

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Laurie K19d

Get'n some bench on

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Whiteboard
7 rounds +8BJ
Accidentally grabbed a 53# KB 🤦🏻‍♀️🤷🏻‍♀️ Ripped after round 4, did ring rows.
13 rds 10 kbs
1:15:00 bike at heart rate of 135.
Then: hero WOD modified: strict pull ups, 15 kB, up flight of stairs, 20 step ups 24”, down stair. 8 rounds and 10 pull ups.
11 + 28 (10 PU, 15 KB, 3 BoxJ) RX
New hand grips, and I didn’t tare....thank you 6lb 8oz baby infant Jesus
8+12 Box jumps
Less pull-ups than Ian but more rounds
It’s not our fault he can’t count
☠️☠️ RIP☠️☠️
Sub DB devils press for KB
8 + 27.
35#KB, 20”step up.
I totally bitched out the last round.
Significantly more rounds than Dusty
RX + #countingchallenged
9+7 at home.
13+2 KB swings
10 + 1 pull up
10 + 17 Box Jumps
All Pull-ups UB / All KBS UB / Need to speed up Box Jumps / Drank a beer with Laura, Grant, Tim, and Coppens.
12 + 3 pullies
9R + 7 B-SU**
**mods: 50 B-K-PU (thin blue) -> elev. RR/#35 Am. KBS😃/16” B-SU (MJ stoke my 20” box) Post: TGU - 4@#18/4@#26 😃!