A. In 15min Build to a Heavy Clean
B1. Squat Clean 5×3 @75% of part A
B2. ME Pull Ups x 5; r/r – 60s
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4 sets
1 min ME Wall Ball
r/r – 1 min
*Make the r/r active. Walk/move for the entire minute, no sitting, standing hands on hips or bent over hands on knees.
A. In 15 minutes build to a Heavy Snatch
B. Snatch Grip Push Press 3×3
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4 RFT
10 Front Rack Lunges 95/65
10 Pull Ups
100m Backward Run
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Haha, Dwight upon leaving BOLT last night
EMOTM – 14
Odd – 3 Cleans
Even – 1 Power Clean + 3 Jerks
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1000m Row
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Accumulate 5 min in the Plank
*you can alternate between prone and R/L side planks
Is it just me or does this week seem extremely rough. Somehow I feel like I’ve been training against Usain Bolt in 200m and the British rowing team…oh and the Brooklyn girls double dutch jump rope (can’t forget them)…must say this has been a “fun”, challenging week!
85#/4:13 Nothing like a good workout after a long week!! Happy (almost) Friday, everyone!
Great job today everyone.. I’m pretty sure I was the sweat monster from yesterday’s video during the 5 min plank. I made a small children’s swimming pool. 155# 3:29 row
Wgt Pull Ups
5-5-5-5-5
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AMRAP – 10
3 Wall Climbs
30 Double Unders
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Mobility – Couch Stretch
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I wanted to do a video like this, looks like these guys beat me too it. Watch and take note
LOL.. That video is hilarious. I love the chalk whore with a wall ball. We should get Chris D. and make a video like this for sure. I’m not sure what a wall climb is, but I’m ready to find out tomorrow!
@Chris B – You may not want to find out! I mean…wall climbs are my favorite crossfit exercise! 
Team Scream in Keller is coming up.. The fee goes up $50 more in 2 weeks so we need to get signed up. I know of 8 people right now including myself that are in for sure. We need to figure out how to make the teams and get signed up! Ashley M, Ashley R, Chris D, JP, Karen, Janet, and Eric
I watched this last night and as I was putting chalk on my hands this morning tried to be considerate. But then a callus started to tear and I went full-blown chalk whore. No apologies.
I’m guilty of being the ghost rider (barbell launcher) at times. When I was watching this I immediately identified a member or two of the Storm Center that fit each of these categories. So funny.
definitely the sweat beast…. but i blame the dead air corner of the gym haha
A. DL 3×3 @80%
B. DE DL 3×3 @65%; r/r – 120s
C. Sprint 200m x 8; r/r – 150s
A mile of sprints after DL’s…..that was really tough! Of course, the sprints would have been a little bit easier if JP, Shayne and Mark weren’t so fast.
My legs felt like jello in cement. Dave, Karen & Brandi great sprint work this morning!
Matt, you have no idea how happy I was that we missed this workout! I feel pretty certain that I can speak for the whole class with that statement!
3 sets, 100% effort
500m Row
15 Thrusters 95/65
15 Burpee Box Jumps
r/r – 5 min
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100 Hollow Rocks
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Sam and Jake are ready for a backflip WOD
Sam backflip from CrossFit BOLT on Vimeo.
jake backflip from CrossFit BOLT on Vimeo.
Impressive on the backflips young men! And boy howdy – this was one heckuva tough WOD today. Still, there’s no better way to start a Monday.
If anyone ever sees me trying to do a back flip STOP ME!!! Oh to be younger ! This mornings WOD turned my legs into jello! What a way to start off the week. Matt that’s two Mondays in a row with a smoker of a WOD! Great work 5;30 crew!
Good Luck to everyone today.. I wish I could be there. 4 days is WAY too long to be away! I am having withdrawls
I’m on strike against pull-ups
120# clean – so wanted that 125#…next time! 100 reps of wall balls! This reminded me too much of the Open WOD where I could not walk for 3 days and my neck was sore from staring at the target.
Good work, 5:15!