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WOD 11.14.12

November 13, 2012

8min Run/Row/Airdyne @ 60%
+
A. Push Jerk 3-3-3-3-3
+
3 sets for max reps
30s Shoulder to Overhead (STOH) @70% of last set Part A
30s Burpees
30s STOH @70%
30s Burpees
r/r -1 min
———————
Next week’s schedule
Wed Nov 21 – 530am, 630am, 815am, CLOSED remainder of the day
Thurs Nov 22 – CLOSED
Fri Nov 23 – 9am Open Gym
Back to normal schedule
————–
Say what’s up to new peeps
From L to R – Emily, Valerie, BOLT Bear, Greg, Sofia

5 Comments
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  • Ashley says:

    Welcome to the BOLT family!!!

     (November 13, 2012 at 9:41 pm)
     Reply
  • Brenda says:

    Welcome to the toughest, yet most rewarding workouts of your life! Matt’s an awesome coach!!

     (November 13, 2012 at 10:36 pm)
     Reply
  • Geoff says:

    First rule about Crossfit Bolt…feel free to talk about Crossfit Bolt to your friends. Second rule about Crossfit Bolt….talk about Crossfit Bolt to your friends! – Tyler Durdan.(Fight Club part 2ish)

    Get ready for something that will change your life! People are gonna complement you and ask what your doing, don’t be shy tell them…if you put in the work you will be rewarded one way or another.

    Welcome! (Oh and good luck learning all the acronyms)

     (November 14, 2012 at 9:33 am)
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  • Josh says:

    Welcome to the gym! We fully expect you all to join in the workouts, hang out with us like family, eat the appropriate snacks, drink the Kool-aid, etc etc…

    On a side note, my lats and abs are still burning from Tuesday’s workout. And today’s wod crept up and silently destroyed me. Bless those burpees. We should do some every day until the end of time for funsies.

     (November 14, 2012 at 4:49 pm)
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  • Ashley says:

    75-85-95-100-105/ 87 reps at 75#

     (November 14, 2012 at 7:02 pm)
     Reply

WOD 11.13.12

November 12, 2012

EMOTM – 20
Odd
– 5 BS @65%
Even
– 4 High Box Jumps
– 6 Heavy/Banded KBS
*Compare to 8.3.12
+
For time (partition as needed)
75 Pull Ups
75 Abmat Sit Ups

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  • Karen says:

    Somehow Matt tricked us again into doing two tough workouts in one class. As always I’m so impressed with everyone at Bolt…definitely some hard work being put in this morning.

     (November 13, 2012 at 7:46 am)
     Reply
  • David H says:

    Karen, you couldn’t be more correct. I’d say you get the BOLT “Good Hands” award for butterflying (new word?) 75 pull ups and enduring 3 nice rips in the process. Well done everyone!

     (November 13, 2012 at 9:44 am)
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  • Ashley says:

    Great job, everyone!! 120#/35# red band/13:03 – 75 pull ups was tough!

     (November 13, 2012 at 7:39 pm)
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  • Chris B says:

    Great job everyone.. Got a PR on unbroken pull-ups with 42!! The sit-ups were the hard part for me tonight.. Never would have thought that

     (November 13, 2012 at 8:49 pm)
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WOD 11.12.12

November 11, 2012

A. Build to a max of 1 clean + 1 FS
B. 3sets of 1clean+1FS @90-95% of part A
+
In 6 minutes
Run 600m
ME C&J @155/105 in remaining time

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  • David H says:

    Great job morning peeps. It’s so fun to watch everyone get stronger and faster. Thanks Matt and Mark for the tips and support on the cleans. 195 is mine next time, and if I can do 195, may as well do 200.

     (November 12, 2012 at 11:13 am)
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  • Ashley says:

    Max-120#/part B-105#/ 16 reps at 95#

     (November 12, 2012 at 7:04 pm)
     Reply

WOD 11.10.12 – Happy Veteran’s Day

November 9, 2012

Blake
—
Four rounds of:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups
*You may do this solo, or complete with a partner
—————
U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, GA, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, VA, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan.

McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

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WOD 11.9.11

November 8, 2012

3 RFT
30′ Handstand Walk
20 KB Snatch
15 Pull Ups
– rest 1 minute
ME Double Unders in 2min

————–
More DL PRs, Ashley pulling 205lbs

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WOD 11.8.12

November 7, 2012

A. 3 Position Snatch 3×1
B. Snatch 7×2 @75%; r/r – 60s
+
21-15-9
Squat Clean 135/95
Pull Ups
*Run 200m between each round
————
Andy’s WOD
150 Wall Balls for time for his good friend Karen

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