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Components
Hammer
HSPU / ring dip EMOM
Settings
Location
(All)
Beaverton Strength and Conditioning
Program
Open Gym
Date
Workout
Wed - Beaverton Strength and Conditioning
Class
(All)
5: 30 AM CrossFit
6:30 AM CrossFit
8:45 AM CrossFit
11:30 AM CrossFit
4:30 PM CrossFit
5:30 PM CrossFit
6:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
49 (26/23)
Workout
Wed
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
Scale to do BB moves UB for 1st 3 sets at least....Don't be that guy that can't scale or we will scale you....you're welcome!!
C: HSPU / ring dip EMOM (EMOM 12)
Alternating minutes of
5 HSPU
8 Ring dips
Strict is preferred, kip if failing
For comp class only....
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, October 21, 2015
Male Clients
1
Chad
Judy
5:30 PM CrossFit
9:04
unbroken on barbell
2
Private
6:30 PM CrossFit
9:57
3
Joey
King
4:30 PM CrossFit
10:22
4
Aaron
Johnston
4:30 PM CrossFit
11:00
5
curtis
cooper
5:30 PM CrossFit
12:35
6
Mike
Ford
8:45 AM CrossFit
12:43
All Barbell UB
7
Zander
Veith
5:30 PM CrossFit
12:54
Barbell UB
8
HP
Park
4:30 PM CrossFit
13:14
9
Rich
Roskopf
5: 30 AM CrossFit
13:21
10
Private
4:30 PM CrossFit
14:27
11
Private
5:30 PM CrossFit
15:20
12
Dean
Durfee
5: 30 AM CrossFit
15:37
ouch
13
Rob
Boek
6:30 AM CrossFit
16:28
2 minutes slower than last time. :(
14
Ted
Hanik
5:30 PM CrossFit
24:02
15
Vijay
Guttal
6:30 AM CrossFit
4:00
16
Jeff
Hough
5: 30 AM CrossFit
8:07
17
John
Rogacki
11:30 AM CrossFit
12:00
115# - 3 rounds UB
18
Dave
Mosher
8:45 AM CrossFit
12:02
19
Ram
Hernandez
5: 30 AM CrossFit
12:25
75# and ring rows
20
Jens
Deppe
11:30 AM CrossFit
12:28
Ring rows #75
21
Jonathan
Bermudez
11:30 AM CrossFit
13:22
85# 1st 2, 95# remaining rounds
21
Robert
Ball
6:30 AM CrossFit
13:22
Jumping/Kipping PUs TOD: Rnd 3 Ring Rows Rnds 4 & 5
22
Ken
Borst
11:30 AM CrossFit
13:25
95#
23
Chris
Pearcey
11:30 AM CrossFit
13:31
95# and PU - I'll take after getting to bed at 5am and only 4 hou...
24
Bruce
Barnes
4:30 PM CrossFit
15:08
85#
25
Paul
Schopp
5:30 PM CrossFit
0:00
75lbs
Female Clients
1
Kindra
Veith
5: 30 AM CrossFit
13:55
2
Colleen
Beatty
6:30 AM CrossFit
14:23
3
Christine
Ford
11:30 AM CrossFit
16:24
4
Melissa
Griffin
11:30 AM CrossFit
17:16
Pull-ups are a weakness
5
Melissa
Pelham
5: 30 AM CrossFit
7:15
6
Chantell
Fukumae
5: 30 AM CrossFit
7:30
ring row 65
7
Nathalie
Mateer
5: 30 AM CrossFit
7:54
55#,55#,65#,55#,55# RRs
8
Teresa
Morescalchi
5: 30 AM CrossFit
8:27
9
Katie
HIlgemann
5: 30 AM CrossFit
8:35
10
Cheri
Lebrun
5: 30 AM CrossFit
8:59
Ring rows, 55#
11
Lindsay
Durfee
5:30 PM CrossFit
10:11
75# RR
12
Patti
Smith
5: 30 AM CrossFit
11:52
55#
13
Lisa
Romary
8:45 AM CrossFit
12:17
45 lbs ring rows
14
Private
11:30 AM CrossFit
13:29
15
Haley
Bury
6:30 PM CrossFit
14:06
16
Deb
Reser
4:30 PM CrossFit
14:20
55#, 20 pull ups, 80 ring rows
17
Rana
Schnaubelt
4:30 PM CrossFit
15:46
#85. Horrible
18
Piper
Huber
8:45 AM CrossFit
17:21
95#, 8 Walk lunge for FS, 5 PU/15 RR
19
Andrea
Samudio
4:30 PM CrossFit
18:04
The hammer hits hard... 1&2- 85lbs pull ups 2&4- 75lbs pull ups 5...
20
Julie
Peterson
11:30 AM CrossFit
0:00
65#, 2 reps. 55#, 3reps.
20
Karen
Mount
11:30 AM CrossFit
0:00
My times got erased, but I started at 85 and went down to 75. Wan...
20
Keesa
Garcia
5:30 PM CrossFit
0:00
21:12 at 65 lbs.
20
Lissa
Wickstrom
5:30 PM CrossFit
0:00
Did i pass out yet? #85
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