February 26, 2015
AMRAP – 9
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)
— immediately into
6min time cap
1RM Clean and Jerk
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filed under: CrossFit Games, WOD
Archive for February, 2015
February 25, 2015
Choose your work today based off of the day you will make your Open attempt. Friday – Active Rest/Mobilize, Saturday – Can do today’s WOD or Goat Work.
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A. Handstand Skill Work
5 sets
40s HS Hold/30-45′ HS Walk/3-5 Wall Walks
B. 5 sets
20s TnG Power Clean
60s Rest
+
EMOM – 15
Min 1 – 15/12 Cal Row
Min 2 – 20 KB Swing 53/35
Min 3 – 10 TTB
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filed under: WOD
February 24, 2015
A1. DE DL 10×3 @~60-65%
A2. Odd Sets – 5 Depth Drop Jumps
+
AMRAP – 12
30 Wall Ball
30 DU
20 Burpee
30 Double Under
10 Power Clean 135/95
30 Double Under
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filed under: WOD
February 23, 2015
Due to the likelihood of refreezing roads, 530 and 630am will be canceled tomorrow. Please continue monitoring our FB/twitter feed for open gym opportunities and continued updates
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OHS 5×5 (from rack or ground)
+
EMOM – 20
Odd – AMRAP – 7 P Snatch 95/65, 7 Box Jumps 24/20, 7 CTB Pull Ups
Even – Row at recovery pace
*Get off the rower at 50s into the minute
**Score total rounds completed
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filed under: WOD
February 23, 2015
Open the post for more information about the CrossFit Open Schedule and Rules. EVERYONE READ THIS!
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filed under: Uncategorized
Every Thursday, from Feb 26 to Mar 26, an Open workout is posted by CrossFit HQ
1. Open Workouts will be held on Saturday each week starting at 9am. This will replace our usual 8 and 9am classes. However, we will have Open Gym from 730-830am each week. All athletes are encouraged to bring friends and family out to the gym Saturday to spectate and cheer. Even if you are not participating in the Open I want you at BOLT! This is a fantastic community event and you won’t want to miss out.
2. Those athletes already signed up, check your profile page and select CrossFit BOLT as your affiliate and team.
3. In the case of work travel, previous commitments or my discretion; athletes competing in the Open may complete the WOD on Friday or Monday morning class time. All athletes officially doing the open must coordinate with me by Tuesday the week of, to schedule a Friday/Monday session. Email getbolt@gmail.com
4. Each week we will email, and post to the blog, a heat list for Saturday with approximate start times
5. If you are not a member of BOLT but would like your score validated you must attend our Saturday session. Cost -$20
6. Our workout of the day on Friday of each week will be the Open WOD. All BOLT athletes not signed up to do the open will complete the workout with a judging partner. As always the weight and movements will be scaled to your ability level, however you will still be judged and likely be asked to practice judging another athlete not competing in the Open.
7. Those competing in the Open will have a programmed practice/prep WOD on Friday to prepare for Saturday.
8. Many of you have expressed your interest in judging. Please send me an email getbolt@gmail.com with your Saturday availability and to receive further correspondence for BOLT Judges. The CrossFit judges course is not mandatory for all Open judges, however it is a great resource and I encourage you to complete. You can find it here https://oc.crossfit.com/
Finally remember, this competition is all about you and your journey to be better (physically, psychologically and spiritually). Have fun, challenge yourself, and rely on our amazing community!
February 22, 2015
530, 630, 830 morning classes are cancelled. Check back for more details
Need a snow day WOD? AMRAP – 7 Burpees
—————-
5 sets
5 Heavy FS (building)
8-12 CTB Pull Ups
– rest 2min
+
4 sets
1min Row for Cals
1min Burpees
1min Thrusters 95/65
– rest 1min
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filed under: WOD
Planning anything for those doing the open workout Saturday?