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WOD 8.20.12

August 19, 2012

OHS
3-3-3-3-3
+
AMRAP – 12
1000m Row Buy in, then
3 C&J 135/95
5 CTB Pull Ups
6 C&J
10 CTB Pull Ups
9 C&J
15 CTB Pull Ups
12 C&J
20 CTB Pull Ups
………..
Compare to 5.15.12
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Josh killing it! Thanks to everyone who took the time to come out and be apart of the competition this weekend. I know I speak for Cass, Janet, Josh, Sam, and Courtney when I say how great it feels to have all of your support. I know some of you couldn’t be there but were looking for updates all weekend, thanks for being there in BOLT spirit. The final WOD of the weekend had to be the highlight for me, the StormCenter right in our face while we power snatched our hearts out! Can’t say enough how proud I am of our community. YOU all are responsible for BOLTs success. Let’s continue to grow, nurture and strengthen our community; but never forget why we are here, the little, 950 s.f., gym we came from, and to humbly pursue our best.

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WOD 5.17.12

August 16, 2012

7 sets of
5 TnG DL
100m Shuttle Sprint
r/r – 1 min
+
3×15 GHD Raises
——————-
I want to see some of you DL’ing like Benni tomorrow

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WOD 5.16.12

August 15, 2012

A1. Strict HSPU 9, 7, 5, 3 + ME Kipping HSPU x 4
A2. Band Pull Aparts 4×12
+
3 RFT
15 HRPU
30 KB Swings
15 TTB

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WOD 8.15.12

August 14, 2012

SLO+Snatch
2-2-2-2-2
+
5 Burpees EMOTM
Death by Power Snatch the remainder of the minute
Each minute begins with 5 Burpees in the remaining time complete 1 Power Snatch the first minute, 2 PS the second minute, so on and so forth until you cannot complete the required number of PS.
 *8 minute minimum work
+
50 KB Sit Ups

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Each minute begins with 5 Burpees in the remaining time complete 1 Power Snatch the first minute, 2 PS the second minute, so on and so forth until you cannot complete the required number of PS.  *8 minute minimum work

WOD 8.14.12

August 13, 2012

Jerk 2-2-2-2-2
+
21-15-9
Thruster 95/65
Box Jumps
400m Run
—————-
Check out The Journey TV
Go here for more videos and be on the lookout for additional content http://www.thejourneytv.com/?p=1517

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filed under: Movements, Videos, WOD
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WOD 8.13.12 – Updated Europa Challenge

August 12, 2012

A. Pause FS 5×3; r/r – 2:30
*Last set should be heavier than 7.31.12
+
AMRAP -7
10 Pull Ups
30 Double Unders
+
Accumulate 5min in FLR
——————–
Announcements for the Europa Challenge and Friday/Saturday Classes – Open Post

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As most of you are aware some of our BOLT athletes will be competing in the Dallas Europa CrossFit Competition at the Dallas Convention Center.  All of our coaches will be competing or attending the event so we will not have class on Friday Aug 17th @515pm.  We will have class Saturday Aug 18th at 9am.  Below is more information on the competition, I would love to see the StormCenter out in full force!  There will also be individual challenges to compete in and a host of other activities to watch and participate in.

Friday Aug 17th Competition

Competitiors – Cass, Janet, Courtney and Myself

Event Schedule

04:00 pm – Athlete Check in

04:30 pm – Athletes meeting for movement standards

05:00 pm – Team total 1 rep Max of Ground to Overhead

06:30 pm – Labrada WOD

07:30 pm – Awards Ceremony

Sat Aug 18th Competition

Competitors – Cass, Janet, Sam, Josh M, and Myself

Event Schedule

0800 – Athlete Check in
0900 – First event begins
Rest of the day – 2 more workouts

Individual Challenges:

During the day…we can have individual skill tests for spectators or crossfitters to win small sponsorship packages/prizes/money. $100 for each event winner ($50 for top male $50 for top female)

Broad jump for distance

Max rep double unders for 2 minutes (Bring your own rope)

30 lb Slam ball throw for distance

Max Altlas Stone lifts for 2 minutes

Handstand walk for distance

Expo Tickets:

All tickets purchased at the door

2day Pass – $30 Adult (13 and up), $15 Kids (6-12)

1day Pass – $20 Adult (13 and up), $10 Kids (6-12)