November 11, 2012
A. Build to a max of 1 clean + 1 FS
B. 3sets of 1clean+1FS @90-95% of part A
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In 6 minutes
Run 600m
ME C&J @155/105 in remaining time
2 Comments
Archive for November, 2012
November 9, 2012
Blake
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Four rounds of:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups
*You may do this solo, or complete with a partner
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U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, GA, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, VA, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan.
McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.
1 Comments
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Great workout today! Thanks to all our service men and women. Lance- get ready for those burpees…Gig’em Aggies!
November 8, 2012
3 RFT
30′ Handstand Walk
20 KB Snatch
15 Pull Ups
– rest 1 minute
ME Double Unders in 2min
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More DL PRs, Ashley pulling 205lbs
9 Comments
filed under: WOD
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Matt – Thanks for making me say I’ll do it instead of I’ll try.
This was my 2012 goal I set in January!!! -
Congrats Ashley! Huge accomplishment.. Next time wear the cape. I hear it adds about 5-10 to any PR
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Way to go Ashley on your “Bad-Ash” PR! Matt, any chance of a hero WOD tomorrow for Veteran’s Day?
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I echo Dave’s comment. Plus, tomorrow is the Marine Corps birthday! SEMPER FI!!! Good time for a HERO WOD!
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Greta job Ashley!
Don, 91″ turned out to be 9′ 1″ (109″). You are using the Elite weight. I have the Beast if you want to try it or the Ultra rope
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Congrats!
November 7, 2012
A. 3 Position Snatch 3×1
B. Snatch 7×2 @75%; r/r – 60s
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21-15-9
Squat Clean 135/95
Pull Ups
*Run 200m between each round
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Andy’s WOD
150 Wall Balls for time for his good friend Karen
3 Comments
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This is BOLT accountability at its finest – yet another reason I’m glad Andy is now a part of the BOLT family. Have fun son (insert maniacal laugh here).
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Deadlift: 205 PR!! (beginning of deadlift cycle – 175#) This WOD was tough!! 16:52 95# for 10 reps, then 85#
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November 6, 2012
A1. HSPU 4×5-10; r/r-30s
A2. Wgt Pull Ups 4×5; r/r-30s
A3. TTB/GHD Sit Ups 4×12; r/r-30s
A4. Front Rack Lunges 4×12; r/r-30s
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4 sets of
1 min ME Wall Ball
30s rest
1 min ME HR Push Ups
30s rest
2 Comments
filed under: WOD
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This made push-ups VERY difficult. 111 wall balls, 84 push-ups.. Tries to keep up with Tony! Great job man
November 5, 2012
Split Jerk
1-1-1-1-1-1
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AMRAP – 12
2 Burpees
2 KB Swings
*Every round add 2 burpees, and 2 KBS, i.e. 2,2; 4,4; 6,6….
*Every minute on the minute run a pro-long shuttle (5-10-15yds)
6 Comments
filed under: WOD
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Matt- you don’t happen to know the date of the last time we did split jerk max do you?
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I’m setting the over/under for the number of times Matt has to explain this workout at the 5:15 pm class at 4.5.
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95-105-115-120-125-130 PR! Completed round of 14 + 19 reps. My.legs.are.tired!!
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What we have here Matt…is a failure to communicate. (And thank you Josh for loving me so
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Great job morning peeps. It’s so fun to watch everyone get stronger and faster. Thanks Matt and Mark for the tips and support on the cleans. 195 is mine next time, and if I can do 195, may as well do 200.
Max-120#/part B-105#/ 16 reps at 95#