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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
—–
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
OPEN POST
March 20, 2013

AMRAP – 12
150 Wall Ball
90 Double Unders
30 MU
–or–
If attempting Saturday
Double Under Skill Work
Muscle Up Skill Work
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3 Sets
Run 200m
10-15 GHD Hip Ext/Good Mornings
r/r – 60s
200m Run
15-25 Abmat Sit Ups
20 Air Squats
r/r – 60s

0 Comments
filed under: CrossFit Games, WOD
OPEN POST
March 13, 2013

Open WOD 13.2
AMRAP – 10
5 STOH 115/75
10 DL 115/75
15 Box Jumps 24″/20″
–or–
If attempting Saturday
2 rounds of 13.2 run through
*focus on getting your rhythm down on the Box Jumps as you will be getting most of your reps here and the extension on top, jump down, and rebound can be tricky. Do a few more sets of 4-6 reps of box jumps if you want/need extra work herea
+
2 Rounds
500m Row
400m Run

0 Comments
filed under: CrossFit Games, WOD
OPEN POST
March 6, 2013

17 minute AMRAP of:
40 Burpees
30 Snatch, 75 / 45 lbs
30 Burpees
30 Snatch, 135 / 75 lbs
20 Burpees
30 Snatch, 165 / 100 lbs
10 burpees
Max rep Snatch, 210 / 120 lbs
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Athletes competing on Saturday
3RFQ
5-10 Dead Hang Pull Ups
10 GHD Hip Ex
10-20 Lunges
30 Double Unders
-then rest 5 min-
Run 400m x 2 (80% efforts)
rest 2:1
+
Mobility/Foam Roll

3 Comments
filed under: CrossFit Games, WOD
OPEN POST
February 26, 2013

Open the post for more information about the CrossFit Open Schedule and Rules. EVERYONE READ THIS!

8 Comments
filed under: CrossFit Games
OPEN POST
February 4, 2013

FS 1-1-1-1-1
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AMRAP – 12
15 Wall Ball
10 TTB
5 PC 135/95
———————
Time to sign up for the CrossFit Open!! Many of you have already done so, for those who haven’t watch the video to learn how to register. Our team, CrossFit BOLT, is now registered as well. All that register need to not only list CrossFit BOLT as your affiliate, but MUST ALSO SIGN UP SEPARATELY AS A MEMBER OF OUR TEAM. This does not effect your ability to compete individually down the road, it just allows you to help our affiliate earn points so we can qualify a team to regionals. Also, WE NEED JUDGES, open the post if you are interested in judging or have more questions.

2 Comments
filed under: CrossFit Games, Videos, WOD
OPEN POST