WOD Sat. Sep. 1

August 31st, 2012
by:

Free introductory class at 10:00am. No RSVP necessary. Please come a few minutes early to fill out some paperwork.
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Individual WOD

Level 1/2
“Hammer”

Five rounds of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds between each round.
Score = Avg. of best and worst round.

Basics

Five rounds of:
20 Push-ups
20 Air Squats
20 Burpees
20 Jumping Jacks
20 Pull-ups
Rest 90 seconds between each round.
Score = Avg. of best and worst round.

Less than 2 weeks of CrossFit do only 3 rounds.

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.

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Team WOD All levels

“Deck of Cards”
Split into 4 teams. Teams draw cards from a standard deck of cards. All team members do exercises as dictated by card drawn:

Ace = 20 reps
Jack, Queen and King = 15 reps
Numbers = Face value

Spades = Burpees
Hearts = Sit-ups
Clubs = Pull-ups
Diamonds = Wall ball M=20# / W=14#
Joker = Pick another team to run to sign and back. (Your team gets to rest!)

Those that have been doing CF < 2 weeks = Do 1/2 the # dictated by the card drawn.
Level 2 = Do this with a 20# vest