Welcome

Archive for 'WOD'

WOD 3.28.12

March 28, 2012

Press + Push Press 5x(1+5)
+
AMRAP – 9
OHS 2,4,6,8,10….. 115/75
100m Run
———————-
Thanks for all those who helped and/or showed up for moral support last night: Mark, Katy, Mike, Chris, Rueben, Lauren, Myers, Robyn and BOLT the Bear. I truly appreciate your time and effort in helping me with the new space and equipment. Special thanks to Mark Bryant for his old man strength, drilling into that tilt wall. Also, big thanks to Mike Yeager for engineering help and taking home the distinction of best concrete dust blower.

2 Comments
filed under: WOD
Pin It

 

  • David H says:

    I’m so bummed I missed it last night. River North CrossFit up here in Chi-town has been good, but it pales in comparison to BOLT. I can’t wait to walk in to the new space next Monday. Strong work all!

     (March 28, 2012 at 12:00 pm)
     Reply
  • Ashley says:

    Great work! It’s looking so good! -did 43 reps today with 65#

     (March 28, 2012 at 9:57 pm)
     Reply

WOD 3.27.12

March 27, 2012

For time (20min cutoff):
20 cals Row
30 Burpees
40 Pull Ups
50 OHD Lunges
60 Wall Ball
70 Double Unders

4 Comments
filed under: WOD
Pin It

WOD 3.26.12

March 26, 2012

Back Squat 5-5-5-5-5
+
3 RFT
25 KB Swings
25 Box Jumps
Compare to 1.16.12

3 Comments
filed under: WOD
Pin It

CrossFit Open Workout 12.5

March 23, 2012

Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Barbell Thrusters 100/65
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups…

0 Comments
filed under: CrossFit Games, WOD
Pin It

WOD 3.22.12

March 22, 2012

Open Prep
Review movement standards
+
3 Thrusters 100/65
3 CTB Pull Ups
6 Thrusters
6 CTB Pull Ups
9 Thrusters
9 CTB Pull Ups
+
Mobility
Non Open Athletes
400m Run x 4
r/r – 3min
+
FLR – Accumulate 5 minutes

0 Comments
filed under: WOD
Pin It

WOD 3.21.12

March 21, 2012

Gymnastics skills
Kipping, Muscle Up, Forward Roll, Pistols
+
AMRAP – 10
Double Unders
*EMOTM 2 Clean & Jerk

1 Comments
filed under: WOD
Pin It