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WOD 11.10.12 – Happy Veteran’s Day

November 9, 2012

Blake
—
Four rounds of:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups
*You may do this solo, or complete with a partner
—————
U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, GA, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, VA, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan.

McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

1 Comments

filed under: Hero WOD, WOD

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Jeff Cash says:

Great workout today! Thanks to all our service men and women. Lance- get ready for those burpees…Gig’em Aggies!

(November 10, 2012 at 6:12 pm)

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WOD 11.9.11

November 8, 2012

3 RFT
30′ Handstand Walk
20 KB Snatch
15 Pull Ups
– rest 1 minute
ME Double Unders in 2min

————–
More DL PRs, Ashley pulling 205lbs

9 Comments

filed under: WOD

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Ashley says:

Matt – Thanks for making me say I’ll do it instead of I’ll try. This was my 2012 goal I set in January!!!

(November 8, 2012 at 9:48 pm)

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Chris B says:

Congrats Ashley! Huge accomplishment.. Next time wear the cape. I hear it adds about 5-10 to any PR

(November 9, 2012 at 7:28 am)

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josh says:

A-Money Minton = Bolt’s secret weapon of Benni destruction!

(November 9, 2012 at 8:35 am)

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Laura Lyon says:

Yes! So excited for you! Congrats!

(November 9, 2012 at 8:46 am)

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David H says:

Way to go Ashley on your “Bad-Ash” PR! Matt, any chance of a hero WOD tomorrow for Veteran’s Day?

(November 9, 2012 at 9:23 am)

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Don says:

I echo Dave’s comment. Plus, tomorrow is the Marine Corps birthday! SEMPER FI!!! Good time for a HERO WOD!

(November 9, 2012 at 2:01 pm)

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Mark B says:

Greta job Ashley!

Don, 91″ turned out to be 9′ 1″ (109″). You are using the Elite weight. I have the Beast if you want to try it or the Ultra rope

(November 9, 2012 at 6:39 pm)

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Chris B says:

I haven’t been on a Saturday in a while, it’s a 9am right?

(November 9, 2012 at 6:45 pm)

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- Matt says:
  
  correct, see you tomorrow
  
  (November 9, 2012 at 7:39 pm)
  
  Reply

WOD 11.8.12

November 7, 2012

A. 3 Position Snatch 3×1
B. Snatch 7×2 @75%; r/r – 60s
+
21-15-9
Squat Clean 135/95
Pull Ups
*Run 200m between each round
————
Andy’s WOD
150 Wall Balls for time for his good friend Karen

3 Comments

filed under: Videos, WOD

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David H says:

This is BOLT accountability at its finest – yet another reason I’m glad Andy is now a part of the BOLT family. Have fun son (insert maniacal laugh here).

(November 8, 2012 at 10:31 am)

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Ashley says:

Deadlift: 205 PR!! (beginning of deadlift cycle – 175#) This WOD was tough!! 16:52 95# for 10 reps, then 85#

(November 8, 2012 at 8:09 pm)

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Geoff says:

Have fun Andy!

(November 7, 2012 at 11:12 pm)

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WOD 11.7.12

November 6, 2012

A1. HSPU 4×5-10; r/r-30s
A2. Wgt Pull Ups 4×5; r/r-30s
A3. TTB/GHD Sit Ups 4×12; r/r-30s
A4. Front Rack Lunges 4×12; r/r-30s
+
4 sets of
1 min ME Wall Ball
30s rest
1 min ME HR Push Ups
30s rest

2 Comments

filed under: WOD

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Jen Higg says:

This looks painful!
May try to make the morning class … Be nice

(November 6, 2012 at 9:47 pm)

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Chris B says:

This made push-ups VERY difficult. 111 wall balls, 84 push-ups.. Tries to keep up with Tony! Great job man

(November 7, 2012 at 8:40 pm)

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WOD 11.6.12

November 5, 2012

Split Jerk
1-1-1-1-1-1
+
AMRAP – 12
2 Burpees
2 KB Swings
*Every round add 2 burpees, and 2 KBS, i.e. 2,2; 4,4; 6,6….
*Every minute on the minute run a pro-long shuttle (5-10-15yds)

6 Comments

filed under: WOD

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Ashley says:

Matt- you don’t happen to know the date of the last time we did split jerk max do you?

(November 5, 2012 at 9:07 pm)

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Josh says:

I blame Geoff….

(November 5, 2012 at 9:12 pm)

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Mark B says:

Ashley, July 5 for 3 reps but not sure if it was the most recent

(November 6, 2012 at 4:46 am)

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Myers says:

I’m setting the over/under for the number of times Matt has to explain this workout at the 5:15 pm class at 4.5.

(November 6, 2012 at 9:21 am)

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Ashley says:

95-105-115-120-125-130 PR! Completed round of 14 + 19 reps. My.legs.are.tired!!

(November 6, 2012 at 8:24 pm)

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Geoff says:

What we have here Matt…is a failure to communicate. (And thank you Josh for loving me so )

(November 5, 2012 at 10:15 pm)

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WOD 11.5.12

November 5, 2012

Prepare for a week of de-loading, we will have some barbell movements but outside of going overhead we will be going light-ish this week. If you missed DL from last week make them up.

EMOTM – 10
2 DE Back Squat @ 55-65%
*On odd sets complete 3 very high Box Jumps
+
Row 1000m
30 OHS 115/65
200 Double Unders
*Compare to 7.6.12

6 Comments

filed under: WOD

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David H says:

Geoff, your math is correct – 600 singles. Good luck buddy!

(November 5, 2012 at 1:58 pm)

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Ashley says:

105#/26 inch box (yay!!); 65# – 18:58 (compared to 20:38 in July)

(November 5, 2012 at 7:39 pm)

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Phil says:

I’m pretty sure this one could be called The Detention WOD, because even though I’m not sure the last time I had to count to 600, I’m sure it probably had something to do with detention. And we’re going way back in time for that!

(November 5, 2012 at 9:00 pm)

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Geoff says:

200 DU???!!! So is that 600 singles?!

(November 5, 2012 at 10:32 am)

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Geoff says:

Well that was an interesting one…am I getting ready for the Olympics? Jump, jump, jump, jump….and Matt I say “ney-ney” on the burpees ;). Good try though

(November 5, 2012 at 2:48 pm)

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Matt says:

I’ll make the conversion 1 to 1 if you sub burpees

(November 5, 2012 at 2:34 pm)

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