*Reminder – gym will be closed for the holiday on Monday

We’ll get a little KBS review before we start today.

AMRAP in 26 min
10 Pullups
15 KBS (53/35#)
20 Box Jumps

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.

18 Responses

  1. Gabriel


    KBS review


    AMRAP in 26 min
    10 Pullups
    15 KBS (53#)
    20 Box Jumps(24″)
    9 rounds + 12 Box Jumps Rx’d

    Well done morning crew!

    Thanks Shane!

  2. Lindsay Sherwood

    Did my InBody scab today. Pretty much what I expected but with some extra positive aspects. Lots of info to use to keep making progress.

    AMRAP 26 minutes:
    10 ring rows
    15 KBS 25#
    20 box jumps (12inch)

    Total: 8 rounds and 15 KBS

    Thanks Shane!

    Open gym:

    Squats x 5:
    85 (with 2 second pauses)- 95-105-115-125-135-145

    Felt great with the new knee sleeves on!

  3. Mel G


    9 rounds + 6 Ring rows
    Did Rx up until round 7, then ripped my hand, switched to Ring rows.

    Nice race Jeff!

    Tabata on assault bike post WOD. Not sure what to think of the assault bike yet…I kind of like it but it’s a little devil.

  4. Sam Craig

    AMRAP 26 minutes:
    10 ring rows
    15 KBS 15#
    20 box jumps (step ups 18”)

    8 rounds + 3 step ups

    Tried box jumps first round but belly was too sore. Been on antibiotics all week for a very painful bladder infection and I guess it’s still sore. Felt slow but I got more done then I was thinking.

    Thanks Shane.

  5. GillesGautreau

    mob wux1
    KBS review
    AMRAP in 26 min
    10 pull up ( ring row )
    15 KBS 45 #
    20 box jump 20 in step up
    10 round 9 ring row

  6. Mike Moody

    10 ( ring rows)
    15 KBs 53#
    20 box jumps 24′

    9 rounds + 1 ring row

    First day back after the beast of a hill
    Felt good

  7. Em

    AMRAP in 26 min
    10 ring rows
    15 KBS (20#)
    20 Box step ups 20”

    10 rounds +7 ring rows

    Tried jumps for the first round but the impact was going to slow me down too much. Gave me a good opportunity for single leg work in a long wod.

  8. Derek

    AMRAP in 26 min
    10 Pullups and ring rows
    15 KBS (53#)
    20 Box Jumps(20″)

    I did 5 pull-ups and 5 ring rows each round
    Felt good to work on pull-ups during a work out.

    7 rounds +7 pull-ups

    Thanks Shane

  9. Lisa MacLaughlin

    AMRAP in 26 min
    10 Pullups (Pull up/Ring Rows)
    15 KBS (53/35#) 35#
    20 Box Jumps 20#
    I did 3 pull up and 7 RR each round, thanks for the push Shane!

    8 rounds plus 3 pullups

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