Welcome

Archive for October, 2011

October 24, 2011

Wgt Pull Up 5-5-5-5-5
or
Dead Hang Pull up Ladders
+
200m Run
25 KB Swings
400m Run
25 OHD Squat
200m Run
Compare to 9.6.11 

3 Comments
filed under: WOD
October 21, 2011

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

7 Comments
filed under: WOD
October 20, 2011

7 Sets of the following:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
5 Rounds with rest between rounds as needed.
————————

6 Comments
October 19, 2011

5 sets for max reps of
Pull ups 1 min
Wall Ball 1 min
Slam Ball 1 min
Rest 1 min
—————————
Many of you have met our newest BOLT camp grads, but if not make sure to say hello!
From Left to Right
Katy (Mike’s wife), Joe, Jason, Phil (Tracey’s husband), Jackson, and Emily

5 Comments
filed under: WOD
October 18, 2011

OHS 5-5-5-5
+
AMRAP in 12 min of
15 Goblet Squat
10 TTB
25 Double Unders

4 Comments
filed under: WOD
October 17, 2011

In 5 minutes
Run 400m then
AMRAP
KB swings 1.5/1 pd
—————–
rest 7 minutes
—————–
For time
KB Swings – Complete same # of Reps from Part 1
400m Run

5 Comments
filed under: WOD