February 7, 2012
A. C&J 1-1-1-1-1-1
B. For time 1000m Row
800m Run
C. Accumulate 5min in FLR or 3min Ring FLR
4 Comments
Archive for February, 2012
February 6, 2012
5 sets of
2 Slam Balls
1 Overhead Throw
15 yd Sled Push
15 yd Sprint
r/r- 60s
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3 sets of
30s Row for calories
30s Heavy Thrusters
r/r – 2min
*score is cal + reps
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In 6 min Run 400m then
Max Rep OHS 95/65
* 5 Burpee penalty each time the bar is dropped
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Register for the CrossFit Games http://games.crossfit.com/
and be sure to select CrossFit BOLT as your affiliate
7 Comments
filed under: WOD
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That WOD kicked my a$$. Good luck to everyone in the lunch / evening classes.
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I was wondering if that push sled was ever gonna see any use! Dropping us off 200lb tire tonight too! Happy flipping everyone!
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This was tough, but such a good workout! Row/Thrusters: 17-17-17 with 65#; OHD Squat – 24 reps with 65#
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Agreed… today was a beast but I feel awesome for just finishing it! It way more than I thought I could ever do….
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21-19-23 with #115; OHD Squat – 20 reps with 95# Nice one! Great job everyone! Don’t forget to sign up for the team competition..Michelle made a signup sheet. Let’s represent..
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By the way…I loved this one. I was grinning after the overhead squat battle. Such a good fight.
February 3, 2012
Handstand/Pistol Skill Work
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AMRAP – 15
10 Pull Ups
20 Abmat Sit Ups
200m Run
2 Comments
filed under: Travel/Home/BodyWeight WOD, WOD
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5 rounds plus 4 PU. Handstand push ups still problem for me. Good WOD !
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February 2, 2012
A1. Front Squat 5×3
A2. Max Rep Dead Hang Pull Ups x 5
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AMRAP – 6
5 Burpees
10 KBS
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BOLT Groundhog
4 Comments
filed under: WOD
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135/12RR – 185/10RR – 210/6 RP – 235/6 RP – 245# Fail 225 (2) / 4 RP
AMRAP – 6 rounds + 4 Burpees
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That WOD was worthy of the bad ass BOLT Groundhog, and it was cool to see how full the am class is getting.
95/5PUs – 115/2PUs 6RPs – 135/7RPs – 135/6RPs – 155(PR!)/5RPs AMRAP – 7 rounds + 5 Burpees. -
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95/7, 115/7, 135/6, 145/6, 165(PR!)/6 AMRAP 7 Rounds + 3 burpees. Loving these recent heavy squats we’ve had this week. Great work everybody!
February 1, 2012
Partner WOD 5 rounds each
7 Squat Cleans
7 Shoulder to Overhead
21 Box Jumps
200m Run
*One partner goes through a full round while the other partner rests
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Say hello to our latest BOLT Camp grads
From L to R – Mayha, Rick, Lauren, Michael, and Kelly
4 Comments
filed under: WOD
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hey you forgot the Bear’s name- did he graduate too?
welcome everybody!!! -
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Great video! Needed that today!
I love watching the videos / links you post as I’m getting ready for work. Really like this story…
Great job everyone! C&J – 155-185-205-215-220-225(f); Row + Run = 8:46
85-95-100-105-110(PR)-115(fail) Yay!! 9:12 on the row/run.