3 sets, 100% effort
500m Row
15 Thrusters 95/65
15 Burpee Box Jumps
r/r – 5 min
+
100 Hollow Rocks
—————
Sam and Jake are ready for a backflip WOD
Sam backflip from CrossFit BOLT on Vimeo.
jake backflip from CrossFit BOLT on Vimeo.
Jerk 2-2-2-2-2
+
21-15-9
Thruster 95/65
Box Jumps
400m Run
—————-
Check out The Journey TV
Go here for more videos and be on the lookout for additional content http://www.thejourneytv.com/?p=1517
Great job, Chris and Matt! We are lucky to have such an awesome coach!
Awesome video! Matt, I haven’t known you that long, but you are already such a great coach: knowledgeable, patient, and always ready to give feedback and encouragement!
I’m glad for video editing software or else I’d be famous for something else!
Excellent video Chris, Matt and Eric. I can never see too many videos about proper technique for the OLY lifts. And awesome WOD today – great job morning crew.
Great WOD today! I just can’t move as quickly on those thrusters pushing #95. 15:29 RX. It smoked me! Also keep the videos coming, good stuff!!
excellent wod, but the flr’s from yesterday are starting to hit me… great video! (although its missing lasers, fog machines, and a unicorn or dolphin…)
A1. Pause FS 5×3; r/r – 60s
A2. Wgt Pull Ups 5×3; r/r – 60s
+
Tabata Mash Up
Burpees
KB Swings
Really liked this WOD! FS 115/125/125/125/125. PU 25/25/35/45/45lbs. Tabata: 5 burpees/6KB.
Ashley – always great to have you there for the AM class. And right there with you Don – this WOD was killer. In a good way.
A. 3 Position Snatch (high to low) 3×2 Video here
B. Snatch 4×3 @ 75%, 80%, 85%, 90%
C1. GHD Raise 4×8
C2. Heavy KB Swing 4×12
C3. High Box Jump 4×8; r/r – 60-90s
Great job, everyone! Thanks for pushing me, Janet and Katy! 1st time to use the 53# KB!
15 min to find a 1RM Split Jerk
+
4 sets of
8 HSPU
8 UB Squat Clean 155/105
300m Run
r/r – 2min
*For HSPU choose a scaled option or an appropriate progression (i.e. HSPU to deficit) that makes 8 reps achievable but challenging. Rx’d Squat Clean weight should only be followed if you can maintain 8 unbroken (UB) reps. Adjust weight as necessary.
————————-
Video courtesy of crossfit.com
50 HSPU (5 min cutoff)
300 Double Unders (5 min cutoff)
800m Run
Oh to be young again. ;). Great job guys!
Impressive on the backflips young men! And boy howdy – this was one heckuva tough WOD today. Still, there’s no better way to start a Monday.
Bring it on Matt!! 5 backflips for time would be a good day haha
I have to learn a backflip now!
If anyone ever sees me trying to do a back flip STOP ME!!! Oh to be younger ! This mornings WOD turned my legs into jello! What a way to start off the week. Matt that’s two Mondays in a row with a smoker of a WOD! Great work 5;30 crew!
5:48/6:20/6:44 with 65#
Great job on the back flips guys! That’s impressive.
Your last name is awesome