July 12, 2012
A1. Pause FS 5×3; r/r – 60s
A2. Wgt Pull Ups 5×3; r/r – 60s
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Tabata Mash Up
Burpees
KB Swings
3 Comments
Archive for 'Videos'
July 3, 2012
A1. BS 5×3 @ 70%, 75%, 85%, 90%, 90%
A2. 20yd Sprint x 5; r/r – 2min
B1. 250m Row x 4
B2. TGU 4×8 (for quality, not time); r/r- as needed
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Something to get you ready for tomorrow’s Hero WOD. “Focus on what you can do, not on what you can’t do”
3 Comments
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Great video. It keeps everything in the proper perspective. Also I now hate TGU’s more than burpees!
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Thanks for sharing, Matt! Looking forward to the Hero WOD tomorrow!
135-150-160-165-165/ row :56, :56, :58, :59/ TG with 26#
June 26, 2012
Snatch 5×2 @80, 85, 90, 90, 90
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3 RFT
15 Burpees
15 Box Jump Overs
1 Comments
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Great workout today morning friends. It’s very satisfying to suck a little less on my snatches. Everyone is rocking those. And I think we also get a gold star for nobody busting on the box jump overs.
June 18, 2012
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
1 Comments
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Great job, everyone! Thanks for pushing me, Janet and Katy! 1st time to use the 53# KB!
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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June 12, 2012
A. Push Press 3-3-3-3-3
B. 800m Run Compare to 1.6.12
C. 50 Turkish Get Ups
11 Comments
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haha only 1:25 off world leader pace!! But faster than David Harp circa de 2011
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January 1st- 4:25 (with care flight on stand by), Today: 3:49. Still not quite world record pace but I’ll take the improvement. Even though they were WAYYYY ahead of me, it looked like JP and Shayne had a photo finish. Great job everyone!
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Thanks Ash. Karen – I was still in my Onramp class back in January when you guys times your 800s, but I can promise you that Care Flight would’ve been moved from standby to “save this guy” if I’d have run an 800m back then. Way to knock over 30 seconds off your time! And Matt, you’re so right about me circa de 2011 – which is why I’m more thankful for BOLT every day.
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@Karen-That’s awesome!! Proud of you! My Jan. time was 3:58, and I ran it in 3:38 today! Push press: 65-75-85-95-100. And I think I’m already getting sore from the Turkish getups!
Loved seeing the morning crew today!! 95-115-125-125-125 / 128 reps
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.