Choose your work today based off of the day you will make your Open attempt. Thursday – Rest/Mobilize, Friday – Can do today’s WOD or Goat/Light WOD your Coach will help you with. Saturday – Today’s WOD
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5 sets of
1 High Hang Snatch + 2 Snatch Balance
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21-15-9
Wall Ball
Pull Ups
*Run 400m after each round
EMOTM – 8
3 DE BS @65%
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3 sets
AMRAP – 90s
12 KB Thrusters
ME Row
r/r – 90s
AMRAP – 90s
15 KB Swings
ME Row
r/r – 90s
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Nutrition Challenge Winners
Open Post for more
Nutrition Challenge Winners
1st Place Overall – Ashley Minton and Jamie Wuistinger
Ash and Jamie won the nutrition log/points category with a near perfect score. Their overall 1st place ranking was solidified by Jamie’s 54 rep improvement on the 12min AMRAP and Ashley’s 5 RM BS increasing from 165lbs to 180lbs
2nd Place Overall – Rachel Crampton and Megan Forbes
Rachel and Megan finished 2nd in the nutrition log/points category. Rachel also increased her 5RM BS by 15lbs (175-190). Megan had the greatest improvement in the 2k row, decreasing her time from 9:34 to 8:32.
-Bonus categories – Weight Loss/Waist Measurement
Megan Forbes and Stephanie Clark were the biggest losers in weight and waist size!
Hang Clean
3-3-3-3
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Kipping/Butterfly/CTB Pull Up Skill Work
3×10-15
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21-15-9
Power Clean 155/105
High Box Jumps
*8min time cap, scale appropriately to finish
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This Saturday following the Open WOD our very own Mob Boss, Rachel C, will be hosting a mobility after party. Mobility/Recovery is without a doubt the most neglected aspect of training for most CrossFitters (and all athletes for that matter). Mobile humans have a huge advantage in building strength, power and metabolic capacity. And who knew?!?!?!?! Proper mobility lessens the opportunity of injury/painful joints…meaning I can train with intensity, recovery faster, and train with intensity = I get faster, stronger, more fit.
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Also on March 9, post Open WOD, post Mob after party, there will be a birthday celebration for Jen, Krissy, and Jamie. More details to come but you all are invited!
Loved the controlled chaos with so many people on Saturday! 
Looking forward to the first week of the Open!! Good luck, BOLT friends!
These Saturday pictures are so cool. I remember when I first started, thinking how fun it was to have 15 or 20 people at a Saturday WOD. It’s incredible to see how much the BOLT fam has grown in the last year.
BS 3-3-3-3-3
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6 RFT
7 STOH 135/95
7 CTB Pull Ups
7 Burpees
–then no rest–
Run 400m
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Amazing lifts. Notice how patient these guys are during the first pull. My favorite squat at 7:58, Klokov pause FS @ 550lbs
Perhaps most amazing is dude at 8:45 squatting 683×2 with Beyonce fueling his efforts
Some of those push jerks they catch the bar so far back, it would literally rip my arms off. It is awesome to see how high (actually how low) the bar comes off the ground on the cleans. I’m glad I got to see that. Also, the last guy made that back squat look wayyyy too easy. Pretty sure he could probaly go about 50kg higher.
Great WOD this morning! I am so smoked! 135# on STOH got heavy real quick. Didn’t think I could finish RX but David H you inspired me to keep going – when I saw you were still hanging in there RX – I kept going ( though a bit slower). Thanks for keeping the old guy honest!
Don, I was gonna go 115 until I saw you loading 135 and talked to you about it. You inspire all of us every day. Glad I could do the same. Great video Matt – watching excellence in action is a solid way to learn.
5×2 High Hang Snatch
*focus on feet (consistency) and speed under the bar
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3RFT
25 UB KB Swings
15 Burpees
–or Weds WOD–
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Plank – Prone/Lateral – Accumulate 5 min
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Open the post for more information about the CrossFit Open Schedule and Rules. EVERYONE READ THIS!
Every Wednesday, from March 6 to April 3, an Open workout is posted.
1. Open Workouts will be held on Saturday each week at 10am. This will replace our usual 9am class. All athletes are welcome to attend the Saturday class (whether you are signed up for the open or not). This should be awesome!
2. In the case of work travel, previous commitments or my discretion; athletes competing in the Open may complete the WOD on Thursday or Friday during a class time. All athletes officially doing the open must coordinate with me by Monday the week of, to schedule a Thursday/Friday session.
3. If you are not a member of BOLT but would like your score validated you must attend our Saturday session. Cost -$25
4. Our workout of the day on Thursday of each week will be the Open WOD. All BOLT athletes not signed up to do the open will complete the workout with a judging partner. As always the weight and movements will be scaled to your ability level, however you will still be judged and likely be asked to practice judging another athlete not competing in the Open.
5. Those competing in the Open will have a programmed practice/prep WOD on Thursday to prepare for Saturday.
6. All athletes competing in the Open must be judged by a BOLT Approved Judge. The list will be out soon.
Judges Meeting Saturday, March 2nd at 10am. If you have contacting me, or we have discussed judging expect further correspondence this week. The judges meeting is Open to all athletes, especially those interested in judging. If you cannot make it, contact me and I will send you an overview of the meeting and schedule a follow up if necessary.
Finally remember, this competition is all about you and your journey to be better (physically, psychologically and spiritually). Have fun, challenge yourself, and rely on our amazing community!
I look forward to being challenged during the Open! So excited to support everyone to do their best!!!
Joined Bolt right after the open last year, so excited to be a part of the team!
Andy, I forgot you joined after The Open last year. As you may remember, I joined right before, so I’m looking forward to being less of a deer in headlights this year.
Awesome work ladies!!!!
Great job ladies!!!
Congrats ladies!!
Nice, that is awesome! Congrats everyone
Congratulations girls!! What an accomplishment!
Congratulation!!! So proud of you all!!!
Congrats everyone. It’s a female sweep…my apologies to the men for my bad representation. One good thing that came out of this was it opened up more healthy foods for us to eat at home.
Way to go ladies. Your hard work has clearly paid off – you both look awesome (even better than before).
Congratulations ladies. Impressive numbers
Thank you!!! It was hard work, but worth it. Now if I can just get myself back on track!!