5 sets
200m Run
9 DL
9 CTB Pull Ups
6 FS
rest 1:1
*Barbell wgt 65-70% 1RM FS, record load and total time
——-
Congrats to Megan and Emily for completing their first CrossFit Competition and reppin BOLT!
5 sets
1 Snatch + 1 Hang Snatch
+
Tabata
-Wall Ball
-KB Swings
+
Accumulate 3 min – Prone Plank
*wgt if necessary
EMOM – 10
Odd – 5 Back Squat
Even – 5 High Box Jumps
+
3 RFT
5 Wall Climbs
10 Squat Cleans 115/75
15 TTB
Great Monday WOD to start off the week. Totally smoked and I only did #95 on SC!
Here is the link to the Masters ( 40-44, 45-50, 50-54, 55+) WOD FATHER event 8 June – Mark passed to me: http://www.regonline.com/builder/site/default.aspx?EventID=1223970
Don, you’re totally right about this morning. Great way to start the week. Thanks for passing along the info about the old guy WOD. We WILL be in town that weekend so I’ll talk to you guys more tomorrow about competing.
Let’s see how we improved throughout the Open
EMOM – 8
2 Snatch
*Compare to 2.4.13. Attempt to complete all reps @80% or best your attempt on 2.4.13.
+
21-15-9
Power Clean 155/105
High Box Jumps
*8min time cap, scale appropriately to finish
**Compare to 3.4.13
————–
Stormcenter Alert – Tickets for Regionals on Sale
http://games.crossfit.com/article/get-your-tickets-regionals-friday
———–
Sam Jett, 6th in the world among Males 14-18
A. Press 3-3-3-3-3
+
Every 4 min x 3 sets
Min 1 – 30s ME Row for Meters
Min 2 – 12 Good Mornings/GHD Back Ext
Min 3 – 30s ME Burpees
Min 4 – 15 KB Swings
–or–
Angie
Skill – Review the Standard Kip and Butterfly Kip
+
Angie
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squats
+
Roll Out
—————-
Fittest Camera Man on Earth repping BOLT at the Final Four!
Partition? Or no partition? That is the question.
That; and whether or not Bob Knight liked the shirt Steve sported.
I was wondering about the partitioning too. Do we do all 100 at a time or what? (I’ll be doing this at the house)
The rule for media anchors is that you must suit up….. Unless you’re sporting Bolt gear.
That is representing right there! Go Bolt!!!
Okay, enough about Steve. Angie, really?
Is Angie for time and do you have to finish one before you move to the next?
Steve, you should replace Bob Knight. You’re way more engaging – and in much better shape. Phil – no partitioning was the modus operandi this morning. Good luck and try not to rip.
“Travel Angie”
100 HR PU
100 SU
100 Air Squats
No foam roller or lacrosse ball = bubbles as a substitute!
Awesome job ladies!!!!
Congrats! Way to represent.
Way to kill it on your first competition!! Congratulations!
Awesome!!! Can’t wait to hear the stories! Very proud of y’all!
Way to rep BOLT! Proud of you both.
Congratulations ladies!
great job ladies!
Great job ladies and nice camp you have setup there!
Lol, we came prepared! Thanks guys, we had a great time!