August 22, 2012
A. Press 1-1-1-1
B. Push Jerk 3-3-3-3
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For Time
300m Row
3 rounds of
– 12 DL 155/105
– 9 Hang Power Clean
– 6 Burpee w/ lateral jump over bar
300m Run
1 Comments
filed under: WOD
Archive for August, 2012
August 21, 2012
KB Snatch Skill Work
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4 RFT
10 KB Snatch R
10 KB Snatch L
20 Wall Ball
30 Double Unders
1 Comments
filed under: WOD
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Eating badly+crossfit never works out well. Not sure when I’ll learn that lesson!! This one was a lot tougher than I expected! 15:02 with 25# KB, 14# Wall ball, double unders
August 20, 2012
CLO+Clean
2-2-2-2-2
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Gymnastics Skill
Pistols, HSPU, MU, Pull Ups, Ring Dips
Choose a challenging progression or scaled version of the movement you need the most work on
Every 30s for 7 min complete a small set of this movement
*Note this should be a challenging movement so the set should be small (5 or less). Realize if you choose 5 reps you will be doing 70 total reps over 7min. I will assist you in choosing your movement and rep count.
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Tabata Sprints
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BOLT Bear coaching from the sidelines with the help of Geoff
2 Comments
filed under: WOD
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This was such a fun workout. Josh and I are committed to muscle ups by the end of the year. I think it will be sooner. Also, sprinting in the cool rain was a beautiful thing.
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August 19, 2012
OHS
3-3-3-3-3
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AMRAP – 12
1000m Row Buy in, then
3 C&J 135/95
5 CTB Pull Ups
6 C&J
10 CTB Pull Ups
9 C&J
15 CTB Pull Ups
12 C&J
20 CTB Pull Ups
………..
Compare to 5.15.12
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Josh killing it! Thanks to everyone who took the time to come out and be apart of the competition this weekend. I know I speak for Cass, Janet, Josh, Sam, and Courtney when I say how great it feels to have all of your support. I know some of you couldn’t be there but were looking for updates all weekend, thanks for being there in BOLT spirit. The final WOD of the weekend had to be the highlight for me, the StormCenter right in our face while we power snatched our hearts out! Can’t say enough how proud I am of our community. YOU all are responsible for BOLTs success. Let’s continue to grow, nurture and strengthen our community; but never forget why we are here, the little, 950 s.f., gym we came from, and to humbly pursue our best.
6 Comments
filed under: WOD
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Love it! Being at competitions always makes me even more proud to be part of BOLT – proud of our team, proud of Matt’s coaching and how he holds us to a higher standard than most, and proud of the support of one another.
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I received compliments today from my friend that was competing with CF Deep Ellum. He siad it was cool to see how many people we had and how supportive we were. I feel blessed to be part of BOLT.
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155-165-175-185-215(f) – 51 reps at 135# (green band and then Jumping Pullups)
August 16, 2012
7 sets of
5 TnG DL
100m Shuttle Sprint
r/r – 1 min
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3×15 GHD Raises
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I want to see some of you DL’ing like Benni tomorrow
4 Comments
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I went to BOLT this morning wanting to DL like Benni. I left wanting to DL like Karen.
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OMG. I wish I had watched this before class this morning. I SO would have warmed up and danced like Benni.
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August 15, 2012
A1. Strict HSPU 9, 7, 5, 3 + ME Kipping HSPU x 4
A2. Band Pull Aparts 4×12
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3 RFT
15 HRPU
30 KB Swings
15 TTB
0 Comments
filed under: WOD
Good one! i’m smoked! haha
SP-155-165-185-205
PJ-155-185-185-225(1)
RFT- 12:02