December 9, 2012
FS 3-3-3-3-3
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DT
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
Compare to 7.18.11
7 Comments
Archive for 'WOD'
December 6, 2012
A. 3 Position Snatch 5×1
B. Snatch Balance 4×2
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2min ME Double Unders
-rest 1 min
AMRAP – 9
3 Cleans 185/125
6 CTB Pull Ups
9 Box Jumps
– rest 1 min
2min ME Double Unders
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Some of us will be heading to the All Cities Open on Saturday to cheer on Rachel and watch the competition. If you are interested in joining us let me know.
3 Comments
filed under: WOD
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Hello all! Just wanted to say I will miss you guys at the x-mas party
I will be in Houston for a gymnastics meet. Have so much fun!!!
December 5, 2012
Press 5×1.1.1.1
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7 sets of
5 TnG DL
100m Shuttle Sprint
r/r – 1 min
Compare to 8.17.12
3 Comments
filed under: WOD
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Hey BOLT friends – a few people have asked what our address is for the party on Saturday. We’re at 131 Sandy Oak Ln, Coppell, 75019. Feel free to call me if you have any questions – 214-681-4849.
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David – Thanks so much for hosting!!! Looking forward to it!! 55-65-70-75 (x1)-70 I will PR on press one day when Matt gets 1# or 1/2# weights!
10:25 with 105# -
Talk about being sore! TNG deadlifts make the back feel awesome this morning.
December 4, 2012
EMOTM – 8
Goat Work
*Olympic Lifts 2-3 reps (squat)
*Slow Lifts 5-8 reps, light wgt full ROM
*Gymnastics – Ask Coach
*Double Unders – 30s ME DU, 30s rest
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200m Run
27 Pull Ups
27 Wall Ball
400m Run
18 Pull Ups
18 Wall Ball
800m Run
9 Pull Ups
9 Wall Ball
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If you still need to RSVP for the Christmas party go here
http://new.evite.com/?utm_source=gmail&utm_medium=email&utm_content=title&utm_campaign=invite_details#view_invite:eid=001DAAQZXGK5ZY7SIEPCENORL52JPQ&gid=001DAAPMT7N2NE3UEEPCEQSAHCWDHQ
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Another great story on perseverance, and an important lesson for us. Sometimes as CrossFitters we assign to much of our self worth in our physical fitness and achievements. No doubt our training helps to improve us beyond the physical realm, but don’t forget to “embrace the virtues of the heart”, you are not defined by your time/wgt on the board.
5 Comments
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I knew I shouldn’t have been cutting onions while watching this video! Haha but seriously awesome video, I’m def gonna share it
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Matt, thank you for making us work on our goats. I’m starting not to dislike overhead squats so much. Karen, I’ll be at the party for sure (haha).
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Great video and very inspirational! Sniff, sniff…
Can’t wait for the party!!
15:24 today with 14# WB
December 3, 2012
A1. Back Squat 1×3@75%, 1×3@80%, 3×3@85%
A2. Wgt Pull Ups 5×5; r/r – 2m
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3 RFT
15 TTB
5 Heavy STOH
15 KB Swing
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GHD Raises 3×12
2 Comments
filed under: WOD
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Great class this morning. Don went beastmode in the last round. Hard (overachieving) work by everyone. Matt – I hope your back is ok!
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Not sure about the beastmode part. I just grunted it out. Great work morning crew.
December 2, 2012
In 50min
Build to a Heavy 1rep Snatch
Build to a Heavy 1rep Clean & Jerk
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AMRAP-4
Burpee Box Jump
5 Comments
filed under: WOD
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I Wish I could do today’s strength, espicially after watching the Outlaw and US Opens. Ill be at work. Maybe I can do it tomorrow?
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Love this group!! Thankful for you all!
Had to pull out my first journal to find my old time for this! Was trying to think about what weight I would do tomorrow. A year and a half ago I did 65#. Looking forward to hopefully beating my time with a lot more weight!
@Ashley – come to 6:15 tomorrow
looks like we missed a good party ! wish we could have been there
felt like I was being punished for not coming to the party with that WOD this morning
Great pic, sorry I missed it. Thanks very much Harp family for hosting the party. Sorry we left kind of quick and early. Looks like y’all had a great time. ”DT” was not nice to me this morning, but def getting stronger on the FS (last set did 245# twice)! WOD: 10:45 RX
Love this group! Sad we missed the pic! What an awesome fam!
Previous time: 12:44 with 65#, today’s time: 10:12 with 85#
It’s official – BOLT members make great house guests. We had a blast having everyone over. We’ll host again anytime.