In 20 min build to a 1RM DL
*This is not the final event of the CrossFit Games, Rich Froning is not on your right, Matt Chan is not on your left. Lift heavy, but lift smart. We saved the tens now lets make sure we save our spines and lift correctly
*Post previous 1RM and new PR to comments
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3 RFT
15 Front Squats
300m Row/Run
15 Pull Ups
A. Press 3×1.1.1.1
B. Push Press 3-3-3
C. 400m run x 3; r/r – 3m
D. 100 Hollow Rocks
Congrats to the teams who competed. I am proud to be a member of the Bolt community!
Thanks again to everyone who came and cheered us on at Team Scream. Even those who could not come, but supported us through facebook, twitter, etc. I can prob speak for my team when I say having you all there yelling and cheering is one of the main reasons we did as well as we did.
… and Happy Halloween. This year I’ll be at work, so I’ll be dressing as a firefighter lol. If you live in Carrollton, bring your kids by station 3 on Marsh and Keller Springs and get some candy and look at the firetrucks!
Every 45s for 7:30
2 Snatch @70-80%
——rest 120s
EMOTM – 6
5 High Box Jumps
5 Power Cleans
——rest 60s
AMRAP – 5
7 KBHP
5 Burpees
This workout should be named The WOD That Keeps On Giving. Loved it. Great way to work out the soreness from Karen’s B-day Karen WOD.
Yesterday’s WB’s made my legs feel like jello on the high box jumps. Dave your spot on this WOD kept on giving. I loved the variety! Great pic – Karen has such a determined look! Brandi looks like she is having a blast!!
Great workout.. Good job 5:15! Everyone is getting better at snatch work
A1. Wgt Pull Ups 5×3
A2. UB Kipping Pull Ups 5×8-12
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Karen for Karen’s Happy B-day WOD
For time:
150 Wall Ball 20/14
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To all the BOLT members, family members, former members and friends, those who made it out and those who could not; thank you for the support and I hope you believe me when I say all of your achievements are as meaningful, rewarding, and as important to this community as anything that happened this weekend.
Well said, Matt! Thanks for everyone’s support!! Happy birthday to Karen!!! You and your sweet family are a blessing to our community! I’m sure I’ll be thinking of you all week as my legs recover if it’s anything like the last time we did “Karen”!! 
Can’t say that I’ve done the Karen, but if its anything like Myer’s 31st I’ll be celebrating your birthday all week too
@Chris – Maybe you should get to subtract the 76 you already did! Or just think, this time it won’t be right after a beer, so maybe 150 won’t seem so bad!!
I had a blast on Saturday! It was so awesome watching each competitor push themselves past their limits while friends and family cheered their hearts out! You all were amazing!
I truly couldn’t have finished workout #2 had it not been for your cheers everytime I made a squat clean
I feel very blessed to be part of bolt!
And happy b-day Karen!!!!!!!
Happy birthday Karen and well done to my fellow competitors. The whole experience was a blast and i can’t wait for the next one!!
This is a happy birthday indeed! A year ago I could barely finish the warm-up without needing a break. I never would’ve imagined that at 31 I would be participating in a CrossFit competition and two days later doing 150 wall balls in less than eight minutes (two minutes faster than my time in the open). I am so incredibly thankful to be surrounded by the MOST AMAZING people. To everyone in the Bolt family: You guys are all awesome. I love the encouraging atmosphere, the competition, the laughs, the friends and everything else. Matt – thank you, seriously. I can’t wait to see what we’ll all be able to accomplish a year from now.
This weekend was a blast. I literally can’t stop thinking about it.
It was great to see everyone out there supporting each other.
Also… Happy B-day Karen… but I am gonna miss your WOD and give myself one more day of rest. I dunno about the rest of you… but I’m pretty much sore all over.
Happy birthday Karen! Doing the WOD that shares your name was painful but fun. Back in the open WOD I had a total of 130 WBs in 12 minutes. Today I finished the 150 in 10:25. It’s a total credit to the coaching and support at BOLT. Every time we show up we walk out the door a little stronger. I wish I could’ve been there this weekend competing or supporting. I’m so proud of everyone and wish you the biggest congrats. Just so you know, you guys would’ve been proud of the lacrosse girls. As a team comprised primarily of freshmen (that are training at BOLT) they were able to hang with some of the best lacrosse teams in the state. Look out for them in a couple of years – especially since they’ll all be BOLT strong.
I’m so impressed and proud of all the BOLT competitors this weekend. Amazing, amazing job! I love being part of such a great group of people.
Barely finished in the 12 minute time cap during the opens, today 8:51! Always fun to see progress!!
A. Wgt Push Ups 3-3-3-3-3
B. Wgt Dips 3-3-3-3-3
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3 Rounds for Quality
8 TGU (4L/4R)
8 Strict CTB Pull Ups
*On strict pull ups, pull as high as possible each rep
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or Myers’ Belated Birthday WOD
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The power of the BOLT Cape. My nephew, Levi, PR’d his deadlift last week, the next time you go for a PR make sure you put the BOLT Cape on.
A1. Back Squat 5-5-5-5-5
A2. Sprint 20m x 5; r/r – 2m
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For time
9 Squat Cleans
200m Run
12 SC
400m Run
15 SC
600m Run
31 Burpees – Happy Birthday Myers!
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Team Scream Info
Address – 10389 Alta Vista Rd, Keller, Tx 76244
Athlete Check In – 7:30am
Start time – 9:00am
Great work this morning 5:30 am crew! The happy birthday Myers WOD totally smoked me! The BS’s combined with the SC’s bout did me in. Mark you kicked butt this morning. Me not so much but survived – 17:29 #115 on SC’s. Loved the burpees at the end! NOT! Happy B day Myers!
A quick haiku in honor of squat cleans:
I can’t do squat cleans
My front rack position sucks
I’d rather stay home
See you all at 5:15
Happy Birthday, Myers!!! Sad to miss the workout for my “active recovery” day, but I think we will do enough squat cleans on Saturday to make up for it!
Happy Birthday Myers. I hope you got to do extra burpees for good luck
Happy late birthday Myers. Great WOD to do in your honor. Good luck everyone this weekend at Team Scream. Wish I could be there competing or supporting.
Myers…I hate that you are 31….why can’t you be 5 or 2! Happy birthday regardless. Lets sing “happy birthday to you! Happy birthday too you! (Take it Myers!)………….(ok) Happy birthday to you! I’m ready to get punched for this. 
I just hope I can catch the “Benni Bug” and PR again!
400# PR this morning. I was at about 320# before this 10 week cycle. It was UGLY, but it happened!
Hopefully I’ll be able to make it this afternoon and give it a shot… been a crazy busy week at work.
Started at 225#, ended today at 245#. I hate you dead lifts. Glad we are done with the cycle. Soooooooo impressed with everyone and their crazy PRs. This is a strong group of folks we have at Bolt. Way to go everyone!
Began the cycle at 295#, exceeded my goal with a 335# PR this morning. And that was with hernia surgery in the middle of it all. Thank you Matt and Cass for the awesome coaching. And thank you BOLT community for such awesome friendship and encouragement. It was inspiring to see so many PRs today. And Karen, for someone who hates deadlifts you sure did crush it. Special thanks to you and Brenda for bringing the spirit of Benni this morning. Strong!
#215 DL PR!! Super excited!! Thank you Bolt and Matt!!
Last week I hit a PR at 100#. Today I was able to DL 115#! Thanks Matt and Cass for teaching the technique and holding us to it! I can’t believe how far I’ve come!
Started at 185#, ended at 215#. Woot!!
285# new PR. When asked why not try 300 I’m reminded of what the great Deon Sa ders said when asked why he didn’t like to tackle anyone running straight at him to which he said “I made a business decision” and that is why I did not try 300. I made a business decision:). Don’t worry Matt I will get 300. Thanks Matt for all you do for healing us achieve not only goals but dreams.
PR 445#. I am with Tony…it was not pretty, but the bar left the ground and ended up at my waist. Probably should have worn the cape?!?!
Went from 325 to 365 today with a few missed weeks in there. What’s next Matt? Bench maybe?
325# yesterday afternoon. Had trouble clearing 225 when we started. Thanks Matt and Team Bolt for the support!
A little late here, but I started at an even 200 and ended at 255! Thank you Matt, the Bolt community as a whole, and of course the bolt cape!