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Components
Hammer
Settings
Location
(All)
Beaverton Strength and Conditioning
Program
Date
Workout
Sat - Beaverton Strength and Conditioning
Class
(All)
7:00 AM CrossFit
8:15 AM CrossFit
9:30 AM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
19 (10/9)
Workout
Sat
A: Total body warm up 1
a. 5 min easy Row/Bike/Run
b. Foam Roll and Stretch Tight Areas
c. 2 x 20 each leg – plank leg slides
d. 2 x 10 face pulls
e. 2 x 10 each leg – Cossack squat
f. 2 x 3 each leg – Lateral Jumps – pause under control on each side
B: Hammer (5 Rounds for time)
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
In honor of U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, LA, died on May 10, 2005
To learn more about Hammer
click here
These sets SHOULD be UB.....scale for that...ladies use 95# Rx
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, January 16, 2016
Male Clients
1
Jason
Roraback
7:00 AM CrossFit
11:30
75lbs
2
Jason
Martin
9:30 AM CrossFit
11:32
95lb and 10 pu
3
Alex
Matsuda
7:00 AM CrossFit
12:12
65#, rr
4
Scott
Boss
8:15 AM CrossFit
12:19
115# no jerks overhead carry
5
Chris
Pearcey
9:30 AM CrossFit
12:35
95#, 10 PU per round (20 first round). Easing shoulder back into ...
6
Mathew
Warren
7:00 AM CrossFit
14:56
Bar 115#
7
Fred
Peterson
8:15 AM CrossFit
15:10
75#
8
Jonathan
Bermudez
7:00 AM CrossFit
15:13
95#
9
John
Rogacki
8:15 AM CrossFit
16:31
RX 1-3, 115# 4-5
10
Private
7:00 AM CrossFit
17:47
Female Clients
1
Private
9:30 AM CrossFit
10:44
2
Colette
Matsuda
7:00 AM CrossFit
11:27
75#, rr & pull-ups
3
Katie
Longto
9:30 AM CrossFit
11:41
85, 75, 65, 65, 65. 15 pullups
4
Katelyn
Eisenhooth
9:30 AM CrossFit
13:45
5
Karen
Mount
8:15 AM CrossFit
14:10
65#, rx pu
6
Haley
Bury
8:15 AM CrossFit
14:33
7
Jennifer
Lee
9:30 AM CrossFit
14:44
85, 75, 65, 65, 65
8
Rana
Schnaubelt
8:15 AM CrossFit
16:03
Started at 75, dropped to 65 at rd 3
9
Cathy
Doyle
9:30 AM CrossFit
0:00
Total time for 5 rounds 23:08 85 lbs for first 3 rounds 75 lbs fo...
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