March 31, 2013
For time
400m of Burpee Broad Jumps
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APRIL FOOLS!!!
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Build to a heavy Snatch
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AMRAP – 12
500m Row Buy in
–then–
5 Hang Snatch
7 OHS
9 CTB Pull Ups
3 Comments
filed under: WOD
Archive for March, 2013
March 28, 2013
A. Snatch Lift Off (SLO) 3×2
B. Snatch 4×1.1.1 @70-80%
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4RFT
400m Run
20m KB 1-arm OHD Lunge (R arm)
20m KB 1-arm OHD Lunge (L arm)
10 Pull Ups
–or–
13.4
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I know many of you already read this on facebook, but for those that haven’t this is a great read!
http://www.competeeveryday.com/2013/03/matters/
I can’t express how proud it makes me that an article like this comes from our gym, our family, our athletes. We all face those demons of self-doubt; they whisper in our ears, “You are not good enough, you suck, you can’t do it, you are a disappointment”. They teach us a lie, that our value is only supported by our accomplishment and the trophies we hold dear, setting us up for the inevitable…..human failure. We are blessed to be apart of a community that rejects the lie, we love in spite of failure and defeat, giving us the freedom to bravely adventure towards that unknown boundary where victory and defeat reside . And Clean and Jerks are awesome!
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On a lighter note, back by popular demand will be Saturday morning class @9am. Beginning tomorrow!
0 Comments
filed under: WOD
March 27, 2013
7 minute AMRAP of:
3 Clean and jerk
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
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Goat Work
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If attempting Saturday
TTB Skill Work
Complete 13.4 through the set of 9 reps
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2 sets of
2min Row
1min Burpees
400m Run
1min Double Unders
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Say hello to our newest BOLT Camp graduates
From R to L – Jim, Mike F, BOLT Bear, Jacquie, Jeff, Mike O
Jay, Rebecca, Julie
Not pictured – Kelli and Josh
13 Comments
filed under: CrossFit Games, WOD
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Welcome to Bolt!! Glad to see Jacquie and Julie in the group! More Bolt couples/families!
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Welcome to the journey! A shout-out to Jeff and Jacque look forward to seeing you both soon.
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Welcome to the fam! Also, BOLT bear is doing his best Joey Tribiani impression in that pic – “How YOU doin’??”
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Welcome to Bolt – awesome to see the new faces! And you’re right Rachel – well played on the “Joey” comparison. Joey wishes he could be as cool as BOLT Bear.
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Welcome! Rule of thumb here…we work hard so we can play hard! If your not having fun for some reason come find me or someone who’s been here awhile. We can change that real fast! Remember…the best thing about Bolt is the community. Now that that is said here is your cup of kool-aid…drink up!
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BOLT Bear needs to back off my woman before I break a “ten” on his head! Welcome to everyone!
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Hello everyone! So glad you are here!!! I second what Geoff says! Not having fun is not acceptable
Looking forward to getting to know each and everyone of you.
~ Robyn -
Welcome to Bolt! Hope you guys can join us at 5:30 am. We have fun too just a little sleepy sometimes!
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Matt – is a hang clean permitted in 13.4 – if we start from the ground each time, then pick it up to the hang?
March 26, 2013
Choose your work today based off of the day you will make your Open attempt. Thursday – Rest/Mobilize, Friday – Can do today’s WOD or Goat/Light WOD your Coach will help you with. Saturday – Today’s WOD
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A1. Back Squat 5-5-5-5-5
A2. Wgt/Strict Pull Ups 5×3
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AMRAP – 6
ME Burpee Box Jump
*Each minute begins with 6 Thrusters 95/65
1 Comments
filed under: WOD
March 25, 2013
Build to 1RM C&J
(squat clean mandatory)
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AMRAP – 12
10 CTB Pull Ups
10 STOH 135/95
150m Barbell Carry
4 Comments
filed under: WOD
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Do you strip the weight on your STOH barbell to use for the carry, or use a seperate barbell?
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For some reason I feel like you have outlawed regular pull-ups and just forgot to tell us!!!
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March 24, 2013
Snatch Balance 5×3
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4RFT
12 Heavy KB Swings
12 TTB
12 Burpees
0 Comments
filed under: Uncategorized
HAHAHAHA! 400 m burpee broad jumps! I about crapped myself!
Omg I was going to cry
I too was a little nervous…in my head I was like “see y’all tomorrow!” Glad I kept reading. Good one!