A. DL 1×2 @90%
B. DE DL 5×3 @75%
*If you had trouble hitting your percentages last week and had to go down in weight to keep your form, do not attempt these percentages. Try last weeks percentages again at 85% and 70%
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In 6 minutes
Run 600m
ME STOH 135/95
Gymnastic Skill Work
– Muscle Ups
– Kipping Pull Ups
– Ring Dips
– HSPU
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Choose a challenging progression or scaled version of a movement above
Every 30s for 7 min complete a small set of this movement
*Note this should be a challenging movement so the set should be small (5 or less). Realize if you choose 5 reps you will be doing 70 total reps over 7min. I will assist you in choosing your movement and rep count.
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5 RFT
4 C&J 155/105
8 Burpees w/lat jump over bar
12 Goblet Squats
What a WOD start off the week! 14:39 #135 C&J/ 53# KB on goblets squats My burpees over the bar were quiet pathetic This one smoked me big time! Great Video
I agree Don! Not sure if I just “partied” too hard this weekend or if I just not as conditioned as I thought I was. I couldn’t even complete everything. Talk about frustrating.
10:37 with 95# and 35#. – I loved it when the girl watching to see if she wants to join asked me, “What about cardio?”. I guess she missed me breathing hard and laying on the floor at the end!!
Great WOD. Very tough mentally and physically.. 8:42 RX. Nice having some visitors from another box joining the 5:15 class. BTW, that was a pretty demanding warm up Matt lol
Ouch! Moan …groan
13:50 with 70# and 35# (thanks for setting the bar with your gobble weight Ash!)
Snatch Skill Work
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EMOTM -12
Odd – 3 Snatch @65-70%
Even – 12 Wall Ball
— as the 12th minute concludes run 400m for time
EMOTM usually means torture. Now with a 400m run at the end…. should be fun! 
Ashley – you’re right. I took off on the run and my mind was willing but my legs were weak after all those wall balls. What a challenging but fun week this has been.
I joined the 0815 crew this morning for first time. Got in real late from airport last night. Dave your were spot on my legs would not move when I took off for the 400. Time: 1:31. I was worn out at finish. DL’s and WBalls with snatches did me in!
Don – I had the exact same time of 1:31. But I didn’t do DLs today so you win.
First time in awhile the snatch wasn’t frustrating! Thanks for your coaching today, Matt! I have a long way to go, but today’s practice was so helpful. WOD: 55#/14#WB/1:47
A. DL 1×2 @85%
B. DE DL 6×3 @70%; r/r – 90-120s
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AMRAP – 9
12 HR Push Ups
100m Shuttle Run
Matt, despite our silence on the blog today, we all appreciate the reminder. Just remember fans are running, I’m sucking wind, weights are banging, music blasting and I’m old and can’t hear as well as I used too…Feel free to yell at me.
Great workouts this week. Matt, thanks for the hero workout and in a small way letting us show our gratitude to all the brave warriors that protect us.
Thats a good quote to remember.. I know I try to take the easy way out a lot when I’m really tired on lifts. It was a great week getting ready for the competition this weekend! Thanks for the great coaching Matt.. I’ve learned ALOT since I came 2 months ago.
Matt=Best coach ever. We’d all be a little more successful if we did what he said the first time.
A. Push Jerk 3-3-3-3-3
B. TGU 3×5
C. Run/Row/AD/JumpRope for 10 min
*You may do as many of these as you wish, just move for 10min
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If you missed the Hero WOD, you are so lucky I am letting you voluntarily make it up! This is voluntary in the same way our spring conditioning workouts at the Academy were voluntary.
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Coppell Ladies Lacrosse putting in work!
Always loved when the coach said practice was “voluntary” or “optional”….
Here is some college football bending of the rules for you. In the spring, coaches are not allowed to lead any organized team events outside the dates set for spring football. So our coaches put together a conditioning program called “The Cage” but opened it up to the entire cadet wing, so it was not longer an organized team event but an organized cadet activity. This was a “voluntary” event for every football player and cadet at the academy. Every football player made every single session, and once in a while we would have a couple of cadets who wanted to try it out or a squadron sending their doolies (freshmen) down to work out with us. Problem was the coaches didn’t really care about making the non-football players work so they would often leave with the impression of “that wasn’t that hard”.
Ill do it next week after I recover from all the wonderful wonderful scotch heh
Yep, those were some of the few infractions for which the NCAA didn’t put us on probation……..or maybe they stopped at the 104 they did find.
Never Forget 9.11.01
60 KB Swings
then partition as needed
100 Wgt Step ups
100 Pull Ups
100 OHS 95/65
43 Burpees
*30min cutoff
*60 Police officers and 343 Firemen lost their lives attempting the rescue of their fellow citizens
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We all remember the day, I was at the Academy taking a test when our instructor walked in and…
We all remember the day, I was at the Academy taking a test when our instructor walked in and told us a plane had crashed into the WTC and we should go to the room next door when we were done taking the test. I finished, walked to the room next door expecting to see some small Cessna, piloted by a crazy man, in the side of the WTC. I was shocked to see the massive flames and abhorred as I watched the second plane hit the other tower. The bell sounded and I was off to my next class, which also included taking a test.
I will never forget the ensuing lockdown at the Academy. Going to football practice that day and seeing F-16s patrolling the skies. I will never forget the next time I rode a plane, the following week to an away game, and imagining the horror of the victims on those flights. May we honor all those who perished on that day, those dying on the battlefield in Iraq/Afghanistan, and those still serving in Afghanistan.
I remember walking into history class and my teacher had the TV on watching the footage. We all watched the TV the entire class, and no one said a word. I felt so helpless and wished I could be there to help. My 343 brothers and sisters who lost their lives that day will never be forgotten. Can’t wait to rock this WOD in honor of them!
Matt, well said! It was a day that changed our lives forever. Having served in both conflicts I can tell you it changed my life! May we honor all those fallen heros and all those families who’ve lost loved ones. I can remember traveling to Washington DC later in Sept 01 and seeing the Pentagon. I could not believe my eyes. SEMPER FI!
Hard to believe it has already been so many years! I mentioned it to my sweet 7 year olds this morning, who were not even born then. Rember watching it in my drill team director’s office. Can’t wait to be back working out tomorrow and honored to do this WOD.
Very sorry I can’t be there with y’all for this, but I will be doing something somewhere for this. I will say the most memoral thing was everyone being a little nicer, loving a little more, caring for your neighbor and not worrying about Democratic or Republican. People sacrificed because the care about country and family. I wish those days stuck around. Never hope our children and childrens children never have to experience something like that. Thanks for those who serve(d) and giving so much. God bless.
Great WOD! #53 KB, 80 OHS #75, 86 PU, 20 burpees, 50 wgt step ups completed in 30 min! Matt thanks for letting an old guy, finish all the reps. Took me 40:18 but I finished! I’m totally smoked.
Great job Don! Thanks for your service. I am pumped about this WOD. Looking forward to working hard with the 515 class. Thanks and blessings to all our service men and women! Prayers for all those who lost loved ones!
What a great WOD. I think that was the most somber I’ve ever seen the morning class, but I know this a tough day. The feeling of respect for those who gave their lives was tangible this morning, and I’d personally like to thank you Matt for coming up with hero WODs that remind us of how lucky we are to live where we do. I know you may not be serving in the military anymore, but you’re changing peoples lives in a very powerful way. Special thanks to all the public servants in the BOLT community – you have my utmost respect.
I will never forget how outmoded the concept of large scale international terrorism seemed to me on September 10, 2001. Of course, there had been attacks on the U.S.S. Cole and the U.S. Embassies in Africa in recent years, but that was in ‘their’ backyard. As a civilian who rarely traveled outside of the U.S., and even then only to friendly locales, I always felt the illusion that myself and people like me were somehow exempt from such a thing. As the events of THAT day unfolded, I was horrified by the images on the TV, but even more horrified that while the level of coordination of the attacks was highly sophisticated, the methods used were so simple. It had occurred to me that the terrorists were relying on our own illusion of safety to be successful. I wouldn’t have been wary of someone bringing a box cutter in his carry-on bag, and unlike those poor brave souls aboard Flight 93, I probably would have believed the terrorists when they told me that everyone would be okay if they remained calm. Because I WANTED to. Nobody wants to confront the reality that they aren’t safe, and that not all people are basically good. Worse than my own cognitive dissonance was the fear that this could be one of a series of events. What if they had placed bombs in shopping malls? What if they had already deployed small groups to various cities, armed with ‘dirty bombs?’ Looking back 11 years later, it seems inconceivable to me that there has not been another Al Qaeda linked action on U.S. soil to date. While perhaps this is partially attributable to a renewal of our collective vigilance, I believe this is a result of the unbelievable effort of our law enforcement and military personnel, domestically and abroad, to protect our people and interests. While in the era of gloabilization it sometimes seems that American exceptionalism is going out of style, this is a key reason it is still alive and well. Nobody else loves their country the way we as Americans love ours. Hopefully, September 11 can always be a reminder to all of us how fortunate we are to belong here.
Great WOD, btw. 28:26, 53# KB, 60 Step Ups, 95# OHS
I can’t wait to try this WOD at 6:15. I remember I was asleep and my mom came rushing in my room asking me where my dads business trip was? He is a private pilot and we couldn’t reach him. Turns out he was a few blocks away from the tragedy as it occurred. I thank God for his safety today. And I thank all the heros from not only that day but everyday, that put their lives on the line to save others.
Awesome job to the 5:15 class! It was awesome watching all of you push to your limits as far as you could. Thanks for the awesome hero WOD Matt! Good job Ashley, Eric, and Andy pushing to finish til the very end!
WOD # 2 for the day, I honored the 403 fallen public servants in 29:26. Every part of me wanted to say ‘no’ to doing this at 730pm, but Cat needed someone to train with and after mulling it over I realized there had to be an instant when those brave men didn’t necessarily want to run into those towers, but they went anyway. (I am in no way trying to compare me doing this WOD to the bravery of these men, but their bravery did inspire me to do this awesome hero WOD)
Awesome, Matt! Love everyone’s effort and commitment to this workout. Thanks for putting it together! 46:23 with 35#KB/25#plate/55#OHS and red band
The biggest thing that kept me going was Matt saying how every rep honored an individual hero. Thanks to everyone who pushed me through to the finish! I was only in kindergarden when the attack on towers happened but that memory is still there.
Good job Matt, that is awesome! Thats all I thought about the whole time I was finishing those burpees
Great work everyone! Wish I could have finished those last 30 OHS. 25# KB, 25# step ups (100), 55# OHS (70), pull ups (100, purple), 43 burpees in 43:41. Won’t forget where I was – I was a junior in high school, first bell had just rung, I walked into class and the teacher had the TV on. I didn’t realize what was going on at first. I wish I remembered what the teacher said that morning. What do you say to students after watching something like that happen?
I won’t forget that day either.. i drove into the office as usual and someone said ” a place crashed in New York” and then while watching the feed the other plane hit and everyone knew it wasn’t an accident. My old roomate was worked on the 67th Floor and i had just talked to him the week before..it took till that evening for him to text me that he made it out.
#53 KB, OHS #95, PU (smaller blue and purple band), 60# wgt step ups sandbag, burpees, – Completed 57:15
Let’s get some teams together for the Team Scream event in Keller! Oct. 27th at CrossFit 817.. 2 males and 2 females on each team. $275 a team. There’s a RX and Scaled division. 3 total WOD’s throughout the day.. I met some people from CF 817 over the weekend and they are very excited about it.. it should be a blast!
Ladies, we need you to step up!
We talked about it today! I’m in for scaled if we can get another girl.
125# (65%), 105# (55%) ; 29 reps at 85#