Archive for June, 2012
Gymnastics Skill Work
-Kipping, Muscle Ups
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3 sets of
200m Run
400m Run
600m Run
r/r – 1:1 for each interval
*Bring a watch with stop watch capabilities if you have one
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L-sit/L-hang – Accumulate 3min
EMOTM – 9
2 DE Back Squats @ 65%
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EMOTM -10
5 Hang Power Clean 155/105
5 Front Squats
ME HR Push Ups
*Start each min with 5 HPC and 5 FS, for the remainder of the min perform as many HR push ups as possible
*Score # of push ups completed
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Ashley – like Josh and Lauren said, this is a great workout. Just make sure to go conservative on the weight w/ those Power Cleans and Front Squats. They get heavy FAST, especially w/ the PUs mixed in. Awesome job AM crew.
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today’s workout was awesome – great job to the morning crew!
ALL OR NOTHIN! -
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“Someone” (let’s just call him Tosh) was so super sweaty at the end I thought he had poured a bottle of water over his head. That’s the sign of hard work!
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i think i know that guy. uber sweaty. glistens like a fish in the sun…. but have you ever seen him in jorts?
diaaaaaaammmmmmmmm!
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A. 3 Position Snatch (high to low) 3×2 Video here
B. Snatch 4×3 @ 75%, 80%, 85%, 90%
C1. GHD Raise 4×8
C2. Heavy KB Swing 4×12
C3. High Box Jump 4×8; r/r – 60-90s
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Great job, everyone! Thanks for pushing me, Janet and Katy! 1st time to use the 53# KB!
Dead Hang Pull Ups 5×5; add weight as needed
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Helen
3RFT
400m Run
21 KBS 1.5/1pd
12 Pull Ups
Compare to 12.28.11
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Mobility WOD
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14:20 RX and the miracle is that I didn’t rip my hands on the pull ups! That’s a PR!
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Handstand skill work
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Every 30s for 7min
3 Squat Clean @55-60%
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3 sets
1min Row/Run/AD
r/r-2min
It was great being back at Bolt after a week off. You know you’ve found the right place when you start to miss working out! Great WOD today, I went from a one rep max of 135 to 5 reps of 155 Deadlifts!
Haha, Looks like a picture I’ve seen on pinterest that said, “if your your workout doesn’t leave you like this at the end, you didn’t work hard enough.”
haha looks like someone lit a crossfit concussion grenade haha
booooooooooommmm!
I wonder what WOD that was.
It could very well be the WOD from Tuesday cuz that was a destroyer. And good job on the deadlifts Andy – and the rest of the morning crew.
Ding, ding, ding, and we have a winner. This was the 615pm class, but it was illustrative of every class on Tuesday. Great effort!
Nice… I was going to guess either Tuesdays workout or the Death by Thrusters we did recently.
It was nice to get back to work after 5 days of vacation. Great WOD This morning. 8:03 DL 225 lbs. Matt thanks for staying on me regarding my poor technique in the DL. Great work morning crew!
I’m still sore from Tuesday, but it was a great WOD once it was over!