WOD Wednesday January 29th

“JORGE”

  • For Time
  • 30 GHD Sit-Ups
  • 15 Squat Cleans (155/105 lb)
  • 24 GHD Sit-Ups
  • 12 Squat Cleans (155/105 lb)
  • 18 GHD Sit-Ups
  • 9 Squat Cleans (155/105 lb)
  • 12 GHD Sit-Ups
  • 6 Squat Cleans (155/105 lb)
  • 6 GHD Sit-Ups
  • 3 Squat Cleans (155/105 lb)
  • You are welcome to do regular sit ups in place of the GHD sit ups, you can do double the reps if you want…
  • namesake photo
  • U.S. Coast Guard Chief Petty Officer Fernando Jorge, 39, of Cypress, CA, 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. He is survived by his sister Gina.The “Jorge” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Sunday, April 7, 2013 (130407).

WOD Tuesday January 21st

Don’t forget! This Saturday we will be having a partner fundraiser workout for “Team Forging the Warrior” who are headed to the Elite division at “Wodapalooza.”

Warm up: 2 Rounds of – Hang muscle clean x 6 / Clean pullunder x 6 / Good morning x 6

  1. Every minute on the minute for 16 minutes:

1 Power clean + 1 Clean

2. Every minute on the minute for 16 minutes:

Odds: Sled pull x 50 Ft

Evens: Plank x 30 seconds or L-sit x 20 seconds