October 2, 2013
OHS
7-7-7
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EMOM – 18
1st min – 6 Front Rack Lunges (each)
2nd min – 30s ME Pull Ups
3rd min – 15 UB Wall Ball
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filed under: WOD
October 1, 2013
In 15 min build to a 1RM Front Squat
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For Time
400m Run
15 PC 135/95
400m Run
15 STOH 135/95
400m Run
15 C&J 135/95
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In case you haven’t heard the 815am class decided to start the 100 day burpee challenge on Monday and challenged the rest of BOLT to join them. Rules of the challenge
1. Do 1 burpee on day 1, 2 burpees on day 2……
2. You make up previous days burpees if you do not complete them (you can start today with 6 burpees, 1 from Monday, 2 from Tuesday and 3 for Wednesday.
**BAD NEWS – you can’t use burpees in the WOD towards your daily requirement
**GOOD NEWS – you can break up the burpees however you would like throughout the day
**BENEFITS – Burpees will suck less, and you will have something to do over the holidays when you gorge yourself on delicious food and miss the gym
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filed under: WOD
September 30, 2013
A1. Challenging HSPU 4×5-10; r/r 30s
A2. Heavy KB Swing 4×12; r/r-30s
A3. TTB/GHD Sit Ups 4×8-15; r/r-30s
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3RFT
15 Burpees
15 Box Jump Overs
0 Comments
filed under: Uncategorized
September 29, 2013
A1. DE DL 10×3 @ 60%
A2. Odd sets – BB/KB Bentover Row 4×8
r/r – 60s
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AMRAP – 7
8 Pull Ups
12 Wall Ball
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Jen creating severe weather on Pike’s Peak
1 Comments
filed under: WOD
September 26, 2013
Choose a skill or goat and spend 15 minutes working
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500m Row
then
3 STOH @ 100% 1RM Press
10, 9, 8….1 Box Jumps
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***Attention STORMCENTER***
All CrossFit BOLT members will receive 15% off at Run On on Saturday, Sept 28th. And they now carry Inov8’s! They are located at the southeast corner of Denton Tap and Highway 121. Please go and check out the shoes and apparel; just let them know you are from CrossFit BOLT and you are good to go.
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Awesome! Some of you may recognize Jessica, she trains at BOLT when she is in town. Her husband, Jamon, is a high school friend of mine. Look out for the BOLT shirt on the wall!
KYTX CBS 19 Tyler Longview News Weather Sports
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September 25, 2013
3 Position Snatch 3×2
*not heavy, light working positions and prepping for WOD
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7 sets
3 Heavy Power Snatch
6 Burpees
100m Sprint
1 Snatch
–rest 60s
3 Comments
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Why do we always do snatch and snatch complexes when I am on travel?!
Don’t let those blue skies fool ya!