TheBoltBlog

Choose a skill or goat and spend 15 minutes working
+
500m Row
then
3 STOH @ 100% 1RM Press
10, 9, 8….1 Box Jumps
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***Attention STORMCENTER***
All CrossFit BOLT members will receive 15% off at Run On on Saturday, Sept 28th. And they now carry Inov8’s! They are located at the southeast corner of Denton Tap and Highway 121. Please go and check out the shoes and apparel; just let them know you are from CrossFit BOLT and you are good to go.
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Awesome! Some of you may recognize Jessica, she trains at BOLT when she is in town. Her husband, Jamon, is a high school friend of mine. Look out for the BOLT shirt on the wall!
KYTX CBS 19 Tyler Longview News Weather Sports

3 Position Snatch 3×2
*not heavy, light working positions and prepping for WOD
+
7 sets
3 Heavy Power Snatch
6 Burpees
100m Sprint
1 Snatch
–rest 60s

Every 45s for 6min (8 sets)
2 C&J @70-75%
– rest 3 min
EMOM – 6
5 High Box Jumps
5 Heavy Power Clean
– rest 5 min
AMRAP – 6
5 CTB Pull Ups
5 Squat Clean Thruster 95/65
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BOLT Hero WOD – Never Forget 9.11.01
60 KB Swings
then partition as needed
100 Wgt Step ups
100 Pull Ups
100 OHS 95/65
43 Burpees
*30min cutoff
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60 Police officers and 343 Firemen lost their lives in rescue of their fellow citizens
Compare to 9.11.12

6 sets of
3-Position Clean + 1 Jerk
+
AMRAP-3
7 Thrusters 95/65
7 Burpees w/ lateral jump over bar
-rest 3 min
AMRAP -3
5 Thrusters 95/65
5 Burpees w/ lateral jump over bar
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Did you know you have done burpees, squats and C&Js with a distinguished steadicam operator? Check out the shout out to our very own Steve Keller (scroll down to 10F)
http://sportsillustrated.cnn.com/more/news/20130902/peyton-manning-nfl-broadcaster-media-circus/?sct=cf_wr_a1
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Here is the video dubbed, “Probably the best look yet at one of college football’s favorite traditions.” by sbnation.com

A. DL 1×2@90%
B. DE DL 5×3@75%; r/r – 90-120s
**Proper technique with an uncompromised mid-line/neutral spine is paramount. If you cannot maintain at these %’s drop the weight!
+
For time:
1000m Row
50 Wall Ball
25 CTB Pull Ups