Deep River Fit – CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

3 rounds of:

5 Half Kneeling SA Press per 10 Scap Pull Ups

5 FS @ 31×1 (45/35)

B: Metcon (Time)

Coach Josh’s favorite

Hero Workout

W/ partner

Complete Hero Wod


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

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 Milea; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.

The “Hammer” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Sunday, April 17, 2011 (110417).
Athletes will both perform the reps of each movement before moving to next movement.


Partner 1 – 5 PC

Partner 2 – 5 PC


The rest period starts after final pull up is finished by Partner 2.

C: Metcon (No Measure)

3 sets of:

Split Stance RDL x 8 per


1:00 Weighted Plank


3 sets of:

2 sets of:

10 hip swivel to ext (5 per)

10 PVC Pass Throughs

15 Band Pull Aparts

Leave a Reply