Mobility WOD
Gymnastics WOD

WOD:

“Hammer”

Five rounds, each for time, of:
5 Power cleans (135 lb./95 lb.)
10 Front squats (135 lb./95 lb.)
5 Jerks (135 lb./95 lb.)
20 Pull-ups
Rest 90 seconds

Post time of each round to comments.

U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, 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.

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The wildfires near Possum Kingdom lake have nearly doubled in size, to 150,000 acres. If you were around CF7 late yesterday afternoon, you could smell the smoke, and the very dry conditions continue to fuel the fire. The Firefighters who have been risking their lives fighting the fires in Palo Pinto & Stephens Counties are in need of supplies, and CF7 is taking donations to help support their efforts!!!

CF7 will take any of the following donations. If you don’t have time to get to the store, we will take cash donations as well and get all donations to the Firefighters this weekend.

BRING YOUR DONATIONS BY SATURDAY! THANK YOU!!!
Dust masks
Lip balm (Carmex or Chapstick-style)
Eye drops
Anti-histamines or allergy medicines
Ibuprofin or Naproxin
Gatorade (powdered and bottled)
Water
Nutritious snacks
High-protein nutrition bars
Fruit
Sunscreen, especially 50+ SPF
Wet wipes & hand sanitizer
Garbage bags
Ice/coolers

Post thoughts to comments.

Media:
Wednesday WOD, April 20, 2011

12 thoughts on “Wednesday WOD, April 20, 2011

  • April 19, 2011 at 8:59 pm
    Permalink

    http://media.crossfit.com/games/pdf/Games_Open11-6_ExplainDoc.pdf
    last OPEN WOD…post reps by May 1

    Complete as many reps as possible in 7
    minutes following rep scheme below:
    MEN WOMEN
    3 Barbell Thrusters
    3 Chest to bar Pull-ups
    6 Barbell Thrusters
    6 Chest to bar Pull-ups
    9 Barbell Thrusters
    9 Chest to bar Pull-ups
    12 Barbell Thrusters
    12 Chest to bar Pull-ups
    15 Barbell Thrusters
    15 Chest to bar Pull-ups
    18 Barbell Thrusters
    18 Chest to bar Pull-ups
    21 Barbell Thrusters
    21 Chest to bar Pull-ups…
    This is a timed workout. If you complete the
    round of 21, go on to 24. If you complete 24,
    go on to 27, etc.

  • April 20, 2011 at 12:00 am
    Permalink

    In regards to the last competition WOD, which colored bands are acceptable to use??

  • April 20, 2011 at 7:08 am
    Permalink

    24:11* @ 115#
    this wod is tough – I found the transition from front squat to the jerk hard – 100 pull ups – I am going to feel it them on Thurs!!!

    Best quote form the Rooster class this moring came from Rudy, under his breath he stated “pull ups are bullsh*t” – so true Rudy so true……

  • April 20, 2011 at 8:47 am
    Permalink

    19:12 with 115# and 10 pull ups per round. Great WOD.

  • April 20, 2011 at 8:51 am
    Permalink

    MEN! Y’all are knocking the bottom out of this wod. 18:37, that’s insane! I did this on Monday and haven’t shit right since. I have no strategic advice, go RX and leave some blood at the gym for Top Bordelon

    29:20 RX

  • April 20, 2011 at 9:08 am
    Permalink

    Did open wod 5, weak performance overall — 6 rounds + 4 cleans

    Adding toes-to-bar to the long list of skills that need improvement, along with finding new lungs

  • April 20, 2011 at 4:38 pm
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    Leah- Sorry, no bands on the Open WODs ….

  • April 20, 2011 at 7:21 pm
    Permalink

    So did the 11.6 workout accidentally leak? Also you didn’t post the weight. It’s 100# thrusters for men, 65# women.

  • April 21, 2011 at 8:50 am
    Permalink

    Paukune, I agree w/Rudy….walking toward the pull-up bar each time was like walking toward the guillotine…”dead man walking”!! According to my age bracket, should have put more weight on bar and less pull ups….cuz I just kept moving to wider rubberbands!!?*#*!! Hmmmm.

Comments are closed.