Workout of the Day: Monday 10-17-11

“HAMMER” Five rounds of:

  • Power clean, 5 reps (135/95)
  • Front squat, 10 reps (135/95)
  • Jerk, 5 reps (135/95)
  • 20 Pull-ups

Rest 90 seconds between each round (record total time).

Scaling: A: 65/35, 10 Pull Ups B: 95/65, 15 Pull Ups C: Rx

Michael Bordelon
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 Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux. First posted April 17, 2011

$$: Run 800m then 50 Push Ups (all for time)

Results of Mens and Womens Rx performances at CFS today!

  1. John 14:50
  2. Tyler 16:41
  3. Dennis 18:03
  4. Andy 21:23
  5. Steve 22:50
  6. Nikki 22:55
  7. Ashley 23:50
  8. Justin 25:10
  9. Saphira 26:44
  10. Eugene 28:55
  11. Mitchell 31:30


About 57 people got “Hammered” today at CFS! Nice work on this Hero WOD!


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WOD Guidelines (workout of the day)

Wear athletic shoes and apparel. Arrive 10 minutes early and introduce yourself to the other participants, start stretching (as best you know how). There is a basic warm up written on the white board... just start doing that and class will start at about 5 after.

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