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Archive for February, 2012

WOD 2.21.12

February 20, 2012

EMOTM – 8 min
Front Squat 8×3 @ 60% 1RM
+
In 12 min
Row 750m then AMRAP
10 Burpees
10 Wall Ball
200m Run
————————–
Info for the CrossFit Games Open WOD this week
Competitors and judges meeting Tuesday @7pm

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Open WOD on Thursday and Friday this week. Tuesday night at 7pm we will have a competitor/judges meeting, please do your best to make it. For those of you competing at the Cupid’s Challenge on Saturday you will complete the Open WOD on Thursday. For everyone else Thursday will be a review of the movement standards and an Open WOD trial. This will be programmed and will not be anywhere near 100% intensity or volume. We will focus on strategies, movement efficiency, and transition between movements to familiarize ourselves with the WOD and then kill it on Friday.

WOD 2.20.12

February 20, 2012

EMOTM for 8 min
5 Hang Squat Clean
3 Burpee V-Ups
+
3 sets of
6-8 Power Snatch 95/65
6-8 CTB Pull Ups
12-16 KB Swings 1.5/1pd
r/r – as needed
*focus on speed and efficiency of movement, limiting transition time
+
30 TTB/KTE

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WOD 2.17.12

February 17, 2012

4 RFT
9 OHS 95/65
9 CTB Pull Ups
9 Burpees
– Rest 2 min
Run 1 mile

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WOD 2.16.12

February 16, 2012

Snatch
1-1-1-1-1
+
AMRAP – 6
6 Power Snatch
12 Box Jump
Compare to 11.3.11

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Announcements

February 15, 2012
- If you can WOD, you can participate in the CrossFit Open!  Go here to register  http://games.crossfit.com/ .  Make sure you sign up under CrossFit BOLT and then add yourself to our affiliate team.  (I have...
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- If you can WOD, you can participate in the CrossFit Open!  Go here to register  http://games.crossfit.com/ .  Make sure you sign up under CrossFit BOLT and then add yourself to our affiliate team.  (I have registered our affiliate team but there are technical difficulties in adding members to the team.  We should have the problem cleared up quickly).

– I spoke to most of our noon athletes already, but we will be having Noon classes on Thursday (Feb16, Feb 23) classes on of Fri (Feb17, Feb24) are cancelled.

– I am leaving town tomorrow.  Mark, Cass, Courtney and Chris will be helping out and coaching at the gym while I am gone.

– Cupid Challenge participants, deadline for signup is Sunday, Feb 19th.  Grab your teammates and get signed up!  http://www.westplanocrossfit.com/cupid-s-team-challenge

 

WOD 2.15.12

February 15, 2012

HSPU/HS Walk/HS or Muscle Up Practice
5×5 HSPU and/or HS Walk 15m x 5
+
4 Rounds for time
400m Run
15 Hang Squat Clean 135/95

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