July 16, 2012
Press 5×1.1.1.1
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Elizabeth
21-15-9
Clean 135/95
Ring Dips
4 Comments
Archive for 'Girl WODs'
July 10, 2012
Muscle Up/Kipping/HS Skills
– ME Muscle Up/Kipping Pull Ups/HS holds x 3
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Annie’s Toes
50-40-30-20-10
Double Unders
TTB
*scale to normal Annie if you cannot complete 20 TTB unbroken
5 Comments
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JP – just made a pact with myself to spend at least 15 minutes on my off days working on those. I’m right there with you. Heckuva job on your muscle ups today.
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I think I finally conquered double under’s, yay for new ropes! Handstands without falling forward on my face… another story. Thanks for the tips as always Matt!
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15:14 (35 TTB) – finally making progress on the double unders! Great job today, 5:15!
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its been a full day and i still feel like jello. gotta start working on that core stability a bit more, yuuuuuuupppp!
June 15, 2012
Dead Hang Pull Ups 5×5; add weight as needed
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Helen
3RFT
400m Run
21 KBS 1.5/1pd
12 Pull Ups
Compare to 12.28.11
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Mobility WOD
2 Comments
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14:20 RX and the miracle is that I didn’t rip my hands on the pull ups! That’s a PR!
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March 30, 2012
Max Rep HSPU x 3
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Nicole
AMRAP – 20
400m Run
Max Rep Pull Ups
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Just so everyone knows, this is a Pro-Jorts establishment.
2 Comments
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I don’t like nicole, she is an angry senile lady. On other news, my glutes have officially been demolished by yesterday’s kettle bell swings… Not even the jorts could defend me. Shame.
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You don’t want to know my opinion of Nicole… let’s just say we are not on a talking terms right now!
February 10, 2012
Snatch 4×3 @75% 1RM
*focus is speed under the bar / catching as deep as possible
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For Time – 15 min Cut-off
3 Rounds of Cindy
2 Rounds of Helen
3 Rounds of Cindy
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Tomorrow is the BOLT Birthday WOD!!! We will be going at 9 and 10am.
4 Comments
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Old school BOLT! Although a few of us remember it Pre-pullup bars!! So sad to miss the WOD on Saturday! Happy Birthday, BOLT!!! So thankful for Matt and our BOLT family!
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Today was an awesome workout!!! I didn’t finish but I pushed through and did all my pull-ups with a blue band!! I think that might mean bye bye ring rows!!!
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Happy b-day Bolt
Is it time to tear the wall down yet ?Can I have the first swing, I’m thinking of using
Heavy KBS
December 28, 2011
Wgt Push Ups
5-5-5-5-5
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Helen
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3 RFT
400m Run
21 KB Swing 1.5/1
12 Pull Ups
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Compare to 8.23.11
3 Comments
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10-15-20-25-30(x2); 12:33 with purple band
Thanks for coaching, Cass! -
45-60-90-105-135×1-45×10, 13:13 ……and….body…….still………not……….working……….right……I am ashamed to admit that I gave up and just finished it, but did not push myself at all….I suck….(David takes a moment to assess and thinks he may need some protein or muscle milk or something, cuz sucking like this must mean he needs a supplement of some kind………….Jack3d or maybe steroids anyone?)
Anyway…let’s hear it for Coach Cass…great job! (…and better music…no offense, Matt)
Sammy……you keep up the efforts to be standing in the middle of the arena.
I’m jealous Sam. We will be in the stands cheering you on one of these days !!
Great WOD. Pushing 135 on the cleans combined with dips about did me in. I was slow but steady! Great work morning crew.
Watching the games athletes do “Elizabeth” after 3 days of workouts then doing “Elizabeth” today puts it in perspective! So jealous you were there, Sam!! 8:01 today with 95# and red,then purple band.