Snatch Balance
2-2-2-2-2-2
r/r-90s btwn sets
+
4 sets for reps
40s HR Push Ups
20s rest
40s Double Unders
20s rest
40s Overhead Squats 115/75
*rest 90s between sets
filed under: WOD
Archive for March, 2012
Great job by all those who participated! Keep up the hard work and clean eating!
filed under: Nutrition, Uncategorized
5 Rounds for Time
8 CTB Pull Ups
8 Thrusters 95/65
200m Run
——————–
Say hello to our newest BOLT members
Eric, Ashlie, John, Stephanie, and Ricki
*terrible camera work, yes that is the Delorean
filed under: WOD
A1. Back Squat 4×3
A2. 5 High Box Jumps x 4; r/r-3min
B1. Unbroken Wall Ball x 3; min 10, max 25
B2. 40 Double Unders x 3; r/r-30s
C. 100 Hollow Rocks
filed under: WOD
AMRAP – 18
15 Box jumps (M 24″ box / F 20″ box)
12 Push press (M 115 lb / F 75 lb)
9 Toes-to-bar
filed under: CrossFit Games, WOD
Open Prep
Review movement standards
+
2-3 Rounds
10 Box Jumps
8 Push Press
6 TTB
then 1 Round
15 Box Jumps
12 Push Press
9 TTB
+
Mobility
Non Open Athletes
Front Squat
5-5-5-5
+
3 RFT
10 Power Cleans 115/75
15 HR Push Ups
20 Lunges
filed under: WOD
Congrats to everyone who participated!
Since old movies are kind of the theme at Bolt right now, I’m reminded of Wayne’s World. “I’m not worthy. I’m not worthy.” (http://www.youtube.com/watch?v=Vh78T–ZUxY).
You guys provide such constant support and inspiration. Karen – you’re a rockstar, and being in the morning crew with people like you pushes me every time I’m there. I know it’s the same in every class. Thank you guys.
And Matt, I’m so grateful for everything you do, and so excited to see the direction Bolt is heading. Great job everyone!
Congratulations guys!
Congrats to you all! You worked hard and you look fabulous!
Great job everyone!! You all did a great job!
that was redundant.. sheesh.. lol
I’m SO SO proud of everybody! you guys all did so great, and we are all starting to look more in shape than ever! i’d say it was a very successful challenge:) mike and i barely even like bread anymore…what the H!?!?!
Aye, ye all ded whell, put a landlubbin herse lik maeshelf ta shame…
GET BOLT-ARRR!
but seriously though, excellent job! if I had half the self-discipline you guys had, I’d be in straight up nirvana!
Congrats to everyone who rocked out that crazy month!
We made it!
Way to go everybody! Congrats to the winners!! Your hard work really paid off!