May 29, 2016
Murph
1 mile run
100 Pull Ups
200 Push Ups
300 Air Squats
1 mile run
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Archive for 'Uncategorized'
July 23, 2015
A. Press 3-3-3
B. Push Press 5-5-5
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AMRAP – 15
20 DL 225/135
30 Burpees to 6″ target
20 CTB / Pull Ups
60 Wall Ball
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July 22, 2015
EMOM – 15
Min 1 – 40 Double Unders or 30s of DU attempts
Min 2 – Goat 1
Min 3 – Goat 2 or Skill
*Choose at least one goat and another goat or skill. Make the rep scheme/movement challenging, however, do not increase load or volume of reps resulting in poor movement or technique. Take pride in moving well and attempt to be perfect with each rep (Remember there are 5 sets of each, that can add up quickly!). You should definitely sweat and breath during this EMOM, but you shouldn’t finish on your back. Coaches will provide guidance.
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10, 9, 8, 7….1 Box Jumps 24/20
*3 GTOH after each round 135/95
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May 18, 2015
5 sets
1 Power Snatch + 2 OHS + 1 Hang Snatch
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12min Cap
100 DU
15 Burpee Box Jumps 24/20
80 DU
15 Burpee Box Jump
60 DU
15 Burpee Box Jump
40 DU
15 Burpee Box Jump
20 DU
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March 12, 2015
14-minute AMRAP:
7 muscle-ups
50 wall balls
100 double-unders
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February 23, 2015
Open the post for more information about the CrossFit Open Schedule and Rules. EVERYONE READ THIS!
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Every Thursday, from Feb 26 to Mar 26, an Open workout is posted by CrossFit HQ
1. Open Workouts will be held on Saturday each week starting at 9am. This will replace our usual 8 and 9am classes. However, we will have Open Gym from 730-830am each week. All athletes are encouraged to bring friends and family out to the gym Saturday to spectate and cheer. Even if you are not participating in the Open I want you at BOLT! This is a fantastic community event and you won’t want to miss out.
2. Those athletes already signed up, check your profile page and select CrossFit BOLT as your affiliate and team.
3. In the case of work travel, previous commitments or my discretion; athletes competing in the Open may complete the WOD on Friday or Monday morning class time. All athletes officially doing the open must coordinate with me by Tuesday the week of, to schedule a Friday/Monday session. Email getbolt@gmail.com
4. Each week we will email, and post to the blog, a heat list for Saturday with approximate start times
5. If you are not a member of BOLT but would like your score validated you must attend our Saturday session. Cost -$20
6. Our workout of the day on Friday of each week will be the Open WOD. All BOLT athletes not signed up to do the open will complete the workout with a judging partner. As always the weight and movements will be scaled to your ability level, however you will still be judged and likely be asked to practice judging another athlete not competing in the Open.
7. Those competing in the Open will have a programmed practice/prep WOD on Friday to prepare for Saturday.
8. Many of you have expressed your interest in judging. Please send me an email getbolt@gmail.com with your Saturday availability and to receive further correspondence for BOLT Judges. The CrossFit judges course is not mandatory for all Open judges, however it is a great resource and I encourage you to complete. You can find it here https://oc.crossfit.com/
Finally remember, this competition is all about you and your journey to be better (physically, psychologically and spiritually). Have fun, challenge yourself, and rely on our amazing community!
Is Saturday yoga cancelled?