April 17, 2013
A. Push Press 3-3-3
B. Jerk 3-3-3
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21-15-9
Burpees
Pull Ups
*30 DU after each round
0 Comments
filed under: WOD
Archive for 'WOD'
April 16, 2013
5 sets
200m Run
9 DL
9 CTB Pull Ups
6 FS
rest 1:1
*Barbell wgt 65-70% 1RM FS, record load and total time
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Congrats to Megan and Emily for completing their first CrossFit Competition and reppin BOLT!
9 Comments
filed under: WOD
April 15, 2013
5 sets
1 Snatch + 1 Hang Snatch
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Tabata
-Wall Ball
-KB Swings
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Accumulate 3 min – Prone Plank
*wgt if necessary
0 Comments
filed under: WOD
April 14, 2013
EMOM – 10
Odd – 5 Back Squat
Even – 5 High Box Jumps
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3 RFT
5 Wall Climbs
10 Squat Cleans 115/75
15 TTB
3 Comments
filed under: WOD
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Great Monday WOD to start off the week. Totally smoked and I only did #95 on SC!
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Here is the link to the Masters ( 40-44, 45-50, 50-54, 55+) WOD FATHER event 8 June – Mark passed to me: http://www.regonline.com/builder/site/default.aspx?EventID=1223970
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Don, you’re totally right about this morning. Great way to start the week. Thanks for passing along the info about the old guy WOD. We WILL be in town that weekend so I’ll talk to you guys more tomorrow about competing.
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April 11, 2013
Let’s see how we improved throughout the Open
EMOM – 8
2 Snatch
*Compare to 2.4.13. Attempt to complete all reps @80% or best your attempt on 2.4.13.
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21-15-9
Power Clean 155/105
High Box Jumps
*8min time cap, scale appropriately to finish
**Compare to 3.4.13
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Stormcenter Alert – Tickets for Regionals on Sale
http://games.crossfit.com/article/get-your-tickets-regionals-friday
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Sam Jett, 6th in the world among Males 14-18
6 Comments
filed under: WOD
April 10, 2013
A. Press 3-3-3-3-3
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Every 4 min x 3 sets
Min 1 – 30s ME Row for Meters
Min 2 – 12 Good Mornings/GHD Back Ext
Min 3 – 30s ME Burpees
Min 4 – 15 KB Swings
–or–
Angie
0 Comments
filed under: WOD
Awesome job ladies!!!!
Congrats! Way to represent.
Way to kill it on your first competition!! Congratulations!
Awesome!!! Can’t wait to hear the stories! Very proud of y’all!
Way to rep BOLT! Proud of you both.
Congratulations ladies!
great job ladies!
Great job ladies and nice camp you have setup there!
Lol, we came prepared! Thanks guys, we had a great time!