Wgt Pull Ups
5-5-5-5-5
+
AMRAP – 10
3 Wall Climbs
30 Double Unders
+
Mobility – Couch Stretch
——————-
I wanted to do a video like this, looks like these guys beat me too it. Watch and take note
A. DL 3×3 @80%
B. DE DL 3×3 @65%; r/r – 120s
C. Sprint 200m x 8; r/r – 150s
A mile of sprints after DL’s…..that was really tough! Of course, the sprints would have been a little bit easier if JP, Shayne and Mark weren’t so fast.
My legs felt like jello in cement. Dave, Karen & Brandi great sprint work this morning!
Matt, you have no idea how happy I was that we missed this workout! I feel pretty certain that I can speak for the whole class with that statement!
3 sets, 100% effort
500m Row
15 Thrusters 95/65
15 Burpee Box Jumps
r/r – 5 min
+
100 Hollow Rocks
—————
Sam and Jake are ready for a backflip WOD
Sam backflip from CrossFit BOLT on Vimeo.
jake backflip from CrossFit BOLT on Vimeo.
Impressive on the backflips young men! And boy howdy – this was one heckuva tough WOD today. Still, there’s no better way to start a Monday.
If anyone ever sees me trying to do a back flip STOP ME!!! Oh to be younger ! This mornings WOD turned my legs into jello! What a way to start off the week. Matt that’s two Mondays in a row with a smoker of a WOD! Great work 5;30 crew!
Back Squat
1×5@80%, 3×3@85-90%, 2×10@65-70%
+
3 RFT
15 Pull Ups
30 Double Unders
15 Ring Dips
+
3×12 GHD Raises
Partner Work
5 sets
10 Heavy KB Swings
5 Burpees
100m Sprint
rest as partner completes the triplet
+
8 minutes of
TGU
*slow and steady, quality movement
————–
Geoff, since I know you don’t like burpees, you can substitute back flips on the concrete.
Matt- you should make him work on his snatch technique!! You know he Loves that!!
I’ll get right on that coach! Sure you don’t want a twist with that??? Ha! I heard Crossfit outlawed burpee’s…don’t bother looking for it, just trust me!
I’ll get right on that coach! Sure you don’t want a twist with that??? Ha! I heard Crossfit outlawed burpee’s…don’t bother looking for it, just trust me! Oh yeah and that video is crazy awesome…pretty sure I’ll try that flip…not anytime soon though!
Haha! Great video. I love how their trainer couldn’t hide his amusement when he was telling everyone what the WOD was.
Awesome job today 5:15 class! It was definetely a team effort, not only with your partner but everyone in the class. Very cool watching everyone encouraging everyone else! TGU… I hate you
… and Ashley M, if you comment on this post try not to cuss this time. LOL
Trust me Chris she meant what she said…word for word. Don’t let her fool you 
ha!
Snatch Warm Up
+
AMRAP – 15
2 rounds of
3 Snatch @60-65%
3 Burpee Pull Ups
2 Rounds of
4 HSPU
6 FS @ Snatch Wgt
+
Mobility
——————
Great job by JP, Chris B, and Chris D this weekend at the Texas Barbell Massacre. They represented us well, tremendous effort fellas! Check out Chris D’s recap over at www.thejourneytv.com. And thanks to Holt for the pop up tent!
Nice picture lol.. this was about 1 minute after we did WOD 2 (7 min AMRAP of 500m row buy in, then 3 snatch and 6 later over bar burpee’s). Thanks to everyone for the support through twitter and facebook and thanks to Matt and Robyn for coming out Saturday! It was a ton of fun and I can’t wait to compete with a Bolt team soon! Great job to JP and Chris and thanks for cheering me on throughout the weekend
Man I’m gonna keep my mouth shut from now on. Burpee pull-ups??? I was just joking about those.
I’ve taken a couple of days off (crossfit and paleo)… I’m ready to get back this evening!
You all did an awesome job of representing Bolt! Look forward to seeing you back in the morning JP
@Geoff – that keeping your mouth shit didn’takr long did it?? No telling what tOmorrow holds after all your comments tonight!! 116 reps with 55#
Sorry about those post workout typing skills!! That really was supposed to say “shut” ha
I’m with Chris B. thanks to everyone for the support. I look forward to competing in some team events with all of you.
It was pretty outstanding having being able hang out and compete with Chris B and J.P. Thanks coach and Robyn for making it out!
LOL.. That video is hilarious. I love the chalk whore with a wall ball. We should get Chris D. and make a video like this for sure. I’m not sure what a wall climb is, but I’m ready to find out tomorrow!
@Chris B – You may not want to find out! I mean…wall climbs are my favorite crossfit exercise!
Crap…think I do some of these things. Whoopsie
Team Scream in Keller is coming up.. The fee goes up $50 more in 2 weeks so we need to get signed up. I know of 8 people right now including myself that are in for sure. We need to figure out how to make the teams and get signed up! Ashley M, Ashley R, Chris D, JP, Karen, Janet, and Eric
Sometimes I think I might be the “chalk whore”
I watched this last night and as I was putting chalk on my hands this morning tried to be considerate. But then a callus started to tear and I went full-blown chalk whore. No apologies.
I’m guilty of being the ghost rider (barbell launcher) at times. When I was watching this I immediately identified a member or two of the Storm Center that fit each of these categories. So funny.
<——- guilty of all but the coconut burglar and time fabricator.
Sprints won over wall climbs!! Good work, Megan and Sam!!
definitely the sweat beast…. but i blame the dead air corner of the gym haha