AMRAP -7
Burpees
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This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.
EMOTM – 8 min
Front Squat 8×3 @ 60% 1RM
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In 12 min
Row 750m then AMRAP
10 Burpees
10 Wall Ball
200m Run
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Info for the CrossFit Games Open WOD this week
Competitors and judges meeting Tuesday @7pm
Open WOD on Thursday and Friday this week. Tuesday night at 7pm we will have a competitor/judges meeting, please do your best to make it. For those of you competing at the Cupid’s Challenge on Saturday you will complete the Open WOD on Thursday. For everyone else Thursday will be a review of the movement standards and an Open WOD trial. This will be programmed and will not be anywhere near 100% intensity or volume. We will focus on strategies, movement efficiency, and transition between movements to familiarize ourselves with the WOD and then kill it on Friday.
This is exciting!! 
I can’t wait to see everyone working hard through the open WODs!
A. Push Press (PP) 3-3-3
B. AMRAP PP @70% last set
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5 rounds
12 KB swings
12 KTE
21 Double Unders
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Rich Froning Jr
2011 CrossFit Games Champion
&
Fittest Man on earth
500m Row
20 DL 225/155
15 Push ups
10 DL
30 Push ups
5 DL
60 Push ups
400m Run
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Hamstring Mobility
CrossFit Games Event 1 announced
Wow! Event 1 is pretty intense. I do like the beach though.
Event 1, For time:
210-meter ocean swim
Run 1,500m in soft-sand
50 Chest-to-bar pull-ups
100 hand release push-ups
200 Squats
Run 1,500m in soft-sand
My Estimated time: 12:31 (The 12 is in hours)
Will be fun to watch! Future gym will need a sand pit for shuttle runs…thanks for the idea Micheal.
Gymnastic Skills – Pistols
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400m Run
50 KB swings (unbroken)
800m Run
25 KB Swings (unbroken)
400m Run
50 KB Swings (unbroken)
Everyone wish Michelle a happy birthday!!!!! And,
Congrats Cassidy!!! Cassidy qualified and registered for the CrossFit Games South Central Regional today.
Cassidy came to the gym yesterday questioning whether or not she should register for Regionals due to financial concerns. Unfortunately, the registration rate for regionals is $100 per athlete; add in at least three nights in a hotel, asking for time off of work, travel expenses, and competing becomes quit expensive.
As a former/washed up athlete, I knew Cassidy would regret skipping the regionals so I encouraged her to give it a shot and do everything she could to make it happen. I am glad she did!
So I decided to ask all our BOLT members, for her…..Please let me know if you would like to donate $1, $5, $10 to help with travel expenses, etc. Anything helps!! And I know Cass would be beyond appreciative. We are a community, we support each other in workouts, so if you are able please support Cass to represent our gym, our community and herself at the Regional event.
AMRAP in 7 minutes of
3 Barbell Thrusters
3 Chest to bar Pull-ups
6 Barbell Thrusters (100lbs / 45kg)
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
*Men-100 lbs Thruster, Women-65lbs Thruster
An oldie but a goodie! Shayne and Clarissa love Thrusters…..just look at those faces, if that isn’t love I don’t know what is?
Good luck everyone!!!
How is everyone doing?
Great effort by everyone!
Leaders
Men: Courtney-115
Women: Cass-108
where are everyones scores??? 60 for me