March 20, 2012
Snatch
2-2-2-2-2
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500m Row then
4 RFT
21 KB Swings
12 HR Push Ups
3 Comments
Archive for 'WOD'
March 16, 2012
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls
90 Double-unders
30 Muscle-ups
4 Comments
filed under: CrossFit Games, WOD
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Sheesh, I’m pooped. I beat my goal (barely) and ended up with 166 before they had to care flight me outta there. Great job morning crew and good luck to the afternooners. I’ll be there to cheer you on. Matt- No more wall balls for awhile please, I think we’ve filled our monthly quota.
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Karen, 166 is SICK. Way to go everyone. Janet, Josh, JP, Reuben (slingin’ the 20# for the first time!) – awesome job. And I echo Karen’s sentiments about wall ball. Burpees actually sound kinda good right now. Good luck afternooners and Saturday crew!
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My entire body is so sore!! My neck hurts from staring up at that 9 ft target! I agree-rather do the 7min of burpees again before the 150 wall balls! Although the crazy crossfit obsessed part if me cant wait to do Karen again so I can get a much better time! :). Good luck to everyone doing it this afternoon!!
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I’m really sore right now too… but to be honest I think a lot of it is from the bench presses on Thursday.
March 15, 2012
Open Prep
Review movement standards
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Muscle Up skill work
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3 sets for Quality
20 Wall Ball
30 Double Unders
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Mobility
Non Open Athletes
Bench Press
5-5-5-5-5
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AMRAP – 8
2 Burpees
2 KB High Pull
*add 2 reps to each movement each round
i.e. round 2 is 4,4; round 3 is 6,6 and so on
0 Comments
filed under: WOD
March 14, 2012
Snatch Balance
2-2-2-2-2-2
r/r-90s btwn sets
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4 sets for reps
40s HR Push Ups
20s rest
40s Double Unders
20s rest
40s Overhead Squats 115/75
*rest 90s between sets
0 Comments
filed under: WOD
March 13, 2012
5 Rounds for Time
8 CTB Pull Ups
8 Thrusters 95/65
200m Run
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Say hello to our newest BOLT members
Eric, Ashlie, John, Stephanie, and Ricki
*terrible camera work, yes that is the Delorean
4 Comments
filed under: WOD
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Welcome indeed. You’re gonna love BOLT. Where else do you get to hang out with a Delorean after your final ONRAMP workout?
March 12, 2012
A1. Back Squat 4×3
A2. 5 High Box Jumps x 4; r/r-3min
B1. Unbroken Wall Ball x 3; min 10, max 25
B2. 40 Double Unders x 3; r/r-30s
C. 100 Hollow Rocks
0 Comments
filed under: WOD
Great workout this morning you guys! Matt, thank you for being such a great teacher and so patient with me on those snatches, I hope to perfect that technique soon. Maybe one of these days I’ll get off the training bar!!
Thanks you guys. I love doing it, about half the time when the athlete completes a good rep I am more excited than the athlete.
Agree about the snatch being a tough lift. Today was first day i felt kinda like I had a clue – almost 3 months in. And yes, thanks to Matt for his patience and coaching – and Reuben and the rest of the class for the moral support.