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WOD 8.19.11

August 19, 2011

Record times for each couplet
—————
50 Wall Ball
400m Run
— r/r-4 minutes
50 Heavy KB Swing
400m Run
— r/r-4 minutes
30 Push Press 115/75
400m Run
————–
****Announcement – The 5pm class will be moving to 515pm starting Aug 29th. I will be programming and coaching Coppell Cowboy Basketball Strength and Conditioning in preparation for the upcoming season. Get ready to watch some Basketball and support fellow BOLT athletes on the court!

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****Announcement – The 5pm class will be moving to 515pm starting Aug 29th. I will be programming and coaching the Coppell Cowboys Basketball Strength and Conditioning. Get ready to watch some Basketball and support fellow BOLT athletes on the court!

WOD 8.18.11

August 18, 2011

Overhead Squats/Overhead Step Ups
+
Tabata Mash Up
Pull Ups
Pistols
+
Hip Mobility

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WOD 8.17.11

August 17, 2011

Reverse Ladders
10, 9, 8, 7,….1 DeadLift @ 225/165
1, 2, 3, 4,….10 Burpees
**50m Sprint btwn movements

Ninjas

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WOD 8.16.11

August 16, 2011

A1. Front Squats 2-3reps x 5
A2. Ring Dips 12-15 x 5
B. Prone/R/L Plank 1 min x 2
C. 1000m Row or 4 min AirDyne for cals

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WOD 8.15.11

August 15, 2011

AMRAP in 10 min of
5 Snatch 115/75
10 Burpees
+
Hamstring Mobility
————
Get Ready for Fight Gone Bad 6!

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Birthday Boy Ben!

August 12, 2011

Everyone wish Ben a Happy Birthday and don’t ask how old he is, that is never polite! Also, make sure you wish Michael luck….today will be his last workout with us for a while, he is on his way to Law School at SMU
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Birthday Boy Ben
38 Thrusters 95/65
38 Pull Ups
38 Box Jumps
38 TTB
*Ben wanted everyone to do Burpees on his birthday! So the workout will begin with 4 Burpees and EMOTM there after you will complete 4 Burpees.

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  • Ashley says:

    Happy Birthday, Ben!! I’ll miss those bray burpees, but y’all have fun! :)

     (August 12, 2011 at 8:19 am)
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  • David E says:

    Happy B-Day, Ben. Could you be 15 or 20 yrs old next time? 38 was way too many reps!
    Let me just say to everyone…DON’T EVER QUIT DOING CROSSFIT (like I did a year ago), CUZ IT IS HAIL GETTING BACK INTO IT!!! This WOD was miserable…and yet…in some strange, sick way, I loved it. Maybe, as Iceland Annie has been known to say, “I like the pain!” CROSSFIT IS MESSING WITH MY HEAD!!!
    Anyway, thanks for the support from Coach and everyone else helping to get this old guy (me) through it. See you all again soon…

     (August 15, 2011 at 10:58 am)
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