A. Build to a 1RM Snatch in 15min
B1. Wgt Pull Ups 5×5; r/r – 30s
B2. Plyo Push Ups 5×8-12; r/r – 60s
C1. TGU 3×8 (4 each arm); r/r – 10s
C2. ME Double Unders x 3 in 60s; r/r -10s
6 sets of
4 Heavy Squat Cleans
8 Burpees
150m Sprint
r/r – 90s
*Odd sets complete as written, even sets complete in reverse order (Sprint, Burpee, SC)
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Sam tied for first in the 2 minute double under competition, but lost in the 1 minute double under off. Cool thing was that this guy gave Sam the prize money, a great example of our larger CrossFit community!
all hail the SamJett and his ability to rock the double unders!!! I gotta fever and the only prescription is… more double under (practice).
Yes indeed, that was an impressive show that Sam put on. And that was a really challenging/fun WOD this morning.
Loved this one! Especially after a long first day of school…much needed! 
18:32 with 95#
Does anyone else just hit refresh on this site every night around 9pm to see what is coming up tomorrow?
A. SLO+Snatch 1-1-1-1-1
B. Pause FS 5×3; r/r – 2:30
*Last set should be heavier than 8.13.12
C. AMRAP – 5min of Double Unders
D. 100 Hollow Rocks
A. Press 1-1-1-1
B. Push Jerk 3-3-3-3
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For Time
300m Row
3 rounds of
– 12 DL 155/105
– 9 Hang Power Clean
– 6 Burpee w/ lateral jump over bar
300m Run
Good one! i’m smoked! haha
SP-155-165-185-205
PJ-155-185-185-225(1)
RFT- 12:02
KB Snatch Skill Work
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4 RFT
10 KB Snatch R
10 KB Snatch L
20 Wall Ball
30 Double Unders
Eating badly+crossfit never works out well. Not sure when I’ll learn that lesson!! This one was a lot tougher than I expected! 15:02 with 25# KB, 14# Wall ball, double unders
CLO+Clean
2-2-2-2-2
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Gymnastics Skill
Pistols, HSPU, MU, Pull Ups, Ring Dips
Choose a challenging progression or scaled version of the movement you need the most work on
Every 30s for 7 min complete a small set of this movement
*Note this should be a challenging movement so the set should be small (5 or less). Realize if you choose 5 reps you will be doing 70 total reps over 7min. I will assist you in choosing your movement and rep count.
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Tabata Sprints
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BOLT Bear coaching from the sidelines with the help of Geoff
This was such a fun workout. Josh and I are committed to muscle ups by the end of the year. I think it will be sooner. Also, sprinting in the cool rain was a beautiful thing.
Most BOLT workouts are a blaze of glory. This one was a slow burn that just kept on going, capped off with the always painful Turkish prison getups. Good one Matt.
Dave your spot on! I liked the change of pace but those Turkish prison get ups have a high ” suck” factor. Great WOD !
This was so much harder than I thought!!!
It was a deep deep burn!