Nancy – 5RFT
400m Run
15 OHS 95/65
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or a guess at “Naughty Nancy” a combination of Nancy and Nasty Girls
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3RFT
Shuttle Run 40m, 80m, 120m, 160m
7 MU (or 3 to 1 Pull ups and Dips)
15 OHS
*OHS wgt increases each round 95/65, 135/95, 185/125
For time:
643m Row
26 Squat Clean
26 CTB Pull Ups
26 Wall Ball
26 Burpees
26 Box Jump Overs
26 KB Snatch
1 Lap around 2nd building
26 TTB
26 STOH
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643 women competed in the 2013 CF Games Regionals. When all athletes were scored against one another Cass finished 26th in the world! Including a 5th place worldwide finish on event 6. Check out the link below
2013 CrossFit Regional Showdown
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Picture courtesy of CF Games South Central Regional
Snatch 7×2
r/r – 60s
*Build over the 7 sets, but no sets greater than 80%
+
Helen-3RFT
400m Run
21 KB Swings 53/35
12 Pull Ups
*Compare to 4.22.13
Snatch 5×2
+
Jackie
1000m Row
50 Thrusters, 45#
30 Pull Ups
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Welcome our newest BOLT Camp grads. From L to R: top row Pam, April, TJ, AJ, bottom row Yuritzi and Elaine
Welcome! There’s my neighbors AJ and TJ. So glad you’re in the Bolt family now!!!
Welcome! Just remember…doesn’t matter if your first or last…just finish and don’t quit!
Thank you for the awesome welcome! Completed Jackie today! That’s all I have to say about that. 
Welcome everyone. Glad to have you at BOLT. April – well done finishing Jackie. 50 thrusters…enough said.
Welcome everyone. I met Elaine and Yuri last night at the 6:15 class. Look forward to meeting the rest of you
Snatch
2×3@70% 2×2@75% 2×2@80% 1×2@85%
+
Helen-3RFT
400m Run
21 KB Swings 53/35
12 Pull Ups
Skill – Review the Standard Kip and Butterfly Kip
+
Angie
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squats
+
Roll Out
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Fittest Camera Man on Earth repping BOLT at the Final Four!
Partition? Or no partition? That is the question.
That; and whether or not Bob Knight liked the shirt Steve sported.
I was wondering about the partitioning too. Do we do all 100 at a time or what? (I’ll be doing this at the house)
The rule for media anchors is that you must suit up….. Unless you’re sporting Bolt gear.
That is representing right there! Go Bolt!!!
Okay, enough about Steve. Angie, really?
Is Angie for time and do you have to finish one before you move to the next?
Steve, you should replace Bob Knight. You’re way more engaging – and in much better shape. Phil – no partitioning was the modus operandi this morning. Good luck and try not to rip.
“Travel Angie”
100 HR PU
100 SU
100 Air Squats
No foam roller or lacrosse ball = bubbles as a substitute!
Phil’s guess was weighted run and thrusters instead of OHS …he’s ready to try it tomorrow
just ask him!