In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
Strength/Skill:
Tabata – Weighted Sit Ups
Skill – Double Unders
Workout:
15 min AMRAP
3 Strict HSPU
8 Deadlifts
800m Row
Workout:
100 Double Unders
75 Slam Balls 20/14
50 Sit Ups
25 Push Ups
25 Pull Ups
50 Shoulder to Overhead 45/35
75 Back Squat 45/35
100 Double Unders
Strength/Skill
8 Minutes x EMOM
Strict HSPU Or 2 Shoulder Press
Workout:
10 Rounds
250m Row
1 min Rest
Skill:
Hang Snatch
Workout:
3Rounds For Time
5 Bar Muscle Ups
5 Hang Snatch
Skill/Strength:
Max dips or 1 Rep Max Dips
Max Banded Tricep Extentions(2x)
Workout:
15 Minute AMRAP
3 Knees to Elbow
400m Row
16 DB Snatch (50/35)
Workout:
25 Minute AMRAP
5 Overhead Squats(105/75)
5 Chest to Bar Pull Ups
20 DU/60 Singles
10 Hollow Rocks
Workout:
20 AMRAP
5 Dips
10 Box Jumps
20 Air Squats
Skill/Strength:
5 Rep Max Push up Or 5 Rep Max Shoulder Press
Workout:
5 Rounds For Time
400m Row
Max HSPU
CrossFit Hero WOD “Hammer”5 Rounds For Time
5 Power Cleans (135/95 lb)
10 Front Squats (135/95 lb)
5 Jerks (135/95 lb)
20 Pull-Ups
90 seconds Rest
U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, LA, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, WA, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.
He is survived by his wife Milea; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.
The “Hammer” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Sunday, April 17, 2011
Skill:
Double Under
Workout:
13 Thruster
20 DU’s
11 Thruster
40 DU’s
9 Thruster
60 DU’s
7 Thruster
80 DU’s
5 Thruster
In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
