October 4, 2012
Every 45s for 6min
2 Snatch @75-80%
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3 RFT
400m Run
30 Burpees
*20min cutoff
5 Comments
Archive for 'Videos'
October 2, 2012
A. DL 1×2 @85%
B. DE DL 3×3 @70%; r/r-120s
*If you could not perform last weeks sets of 3 @80% with proper form do not increase for part A. Neutral spine position is priority #1
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1000m Row
100 DU
10 C&J @60-70%
3 Comments
tags: Deadlift
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I happened across this on youtube last night: http://www.youtube.com/watch?v=RuRxpqP9BQY&feature=fvwrel
Just in case anyone needs any extra motivation… -
That was a good WOD.. I need to practice my DU’s more when I’m exhausted. I could barely get 10 in a row without messing up
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October 1, 2012
Floor Press 3-3-3-3-3
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AMRAP – 10
3 OHS 115/75
200m Run
6 OHS
200m Run
9 OHS
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*continue adding 3 OHS each round. Record/Post # of OHS completed
0 Comments
September 27, 2012
A. In 15 minutes build to a Heavy Snatch
B. Snatch Grip Push Press 3×3
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4 RFT
10 Front Rack Lunges 95/65
10 Pull Ups
100m Backward Run
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Haha, Dwight upon leaving BOLT last night
1 Comments
September 23, 2012
3 sets, 100% effort
500m Row
15 Thrusters 95/65
15 Burpee Box Jumps
r/r – 5 min
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100 Hollow Rocks
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Sam and Jake are ready for a backflip WOD
Sam backflip from CrossFit BOLT on Vimeo.
jake backflip from CrossFit BOLT on Vimeo.
8 Comments
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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.
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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!
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September 16, 2012
Gymnastic Skill Work
– Muscle Ups
– Kipping Pull Ups
– Ring Dips
– HSPU
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Choose a challenging progression or scaled version of a movement above
Every 30s for 7 min complete a small set of this movement
*Note this should be a challenging movement so the set should be small (5 or less). Realize if you choose 5 reps you will be doing 70 total reps over 7min. I will assist you in choosing your movement and rep count.
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5 RFT
4 C&J 155/105
8 Burpees w/lat jump over bar
12 Goblet Squats
5 Comments
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What a WOD start off the week! 14:39 #135 C&J/ 53# KB on goblets squats My burpees over the bar were quiet pathetic This one smoked me big time! Great Video
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I agree Don! Not sure if I just “partied” too hard this weekend or if I just not as conditioned as I thought I was. I couldn’t even complete everything. Talk about frustrating.
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10:37 with 95# and 35#. – I loved it when the girl watching to see if she wants to join asked me, “What about cardio?”. I guess she missed me breathing hard and laying on the floor at the end!!
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Great WOD. Very tough mentally and physically.. 8:42 RX. Nice having some visitors from another box joining the 5:15 class. BTW, that was a pretty demanding warm up Matt lol
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Ouch! Moan …groan
13:50 with 70# and 35# (thanks for setting the bar with your gobble weight Ash!)
love the video! Happy Friday!!
Great video! Good work early morning crew! Death by burpees!! 13:24. I’m smoked!
After watching this video, I forget about the soreness and focus on the great things happening in the “box” in Coppell. Thanks Matt for providing a sanctuary for a 50 something to feel welcomed and encouraged to be the best.
Yay Dwight! You encourage us all with your effort and attitude.
Great job 12:00.. Had to go early today so I can make it to the Rangers game tonight! Dwight, that is awesome. I hope I can still do this in my 50’s for sure.. Snatch- 145#, WOD- 11:48