TheBoltBlog

Love the Community!
Everybody Check out thejourneytv.com and their feature on CrossFit BOLT!
http://www.thejourneytv.com/?p=768
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3 Sets AFAP
200m Row
12 HSPU
r/r – 3 min
+
3 sets AFAP
Sled High Bar Push 20 yds
12-15 Challenging Pull Ups
r/r – 3:30
+
3 Sets AMRAP
15s AirDyne for calories
30s Burpees
r/r – 4 min

Ascending Ladder for 20 minutes of
Run 50m
3 Thrusters 95/65
Run 100m
6 Thrusters
Run 150m
9 Thrusters
Run 200m
12 Thrusters
Run 250m
15 Thrusters
Run 300m
18 Thrusters
Run 350m
21 Thrusters……….

3 Sets of
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250m Row
12 Push Press
r/r – 2 min
12 Front Squats
200m Run (1 Lap)
r/r – 3:30 min
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Record load and time for each interval

1 Round of ‘Small’
1000m Row
50 Burpees
50 Box Jumps, 24″
800m Run
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U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.
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Photo courtesy of CrossFit.com

21 DL @ 225/155
21 Burpees
30 Double Unders
15 DL
15 Burpees
30 Double Unders
9 DL
9 Burpees
30 Double Unders
+
Mobility Work – Hamstring