Front Squat 5-5-5-5
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7 RFT
5 Heavy UB Thrusters
7 CTB Pull Ups
9 Box Jumps 24/20
*must stand at the top, open hip and then jump/step down for box jumps. Bounding off of the box and reaching hip extension as you jump off is not allowed (it is also not aloud).
Who wants to compete? We currently have 1 team signed up for the Friday event and 1 team signed up for the elite competition on Saturday. I have been talking with several of you about doing the intermediate competition on Saturday. There is also still time available to submit another team for Friday’s comp which will be focused on lifting heavy/strongman type of workouts. It looks like we may have enough competitors to fill 2 intermediate teams. Each team can have up to 5 members (2 of which must be females); only 4 team members will compete in each workout.
The first workout announced for the Saturday comp is
200 Back Squats (50 each)
Elite – 225/165
Intermediate – 185/135
Below is a StormCenter list of interested athletes
JP
Myers
Karen
Jamie
Mark Bryant
Shayne
Please comment below if you are interested and we will get the teams put together
For more info
http://www.westplanocrossfit.com/europa-dallas
I’m in but I should probably be on an intermediate team judging from the first workout
I am sorry to say it was just announced they will not be taking anymore intermediate teams.
That’s sad! I will be there to cheer y’all on, though, on Saturday!!! Can we look for another competition, (maybe on a smailler scale) for sometime within the next couple of months?
all or nothing – I’m up for elite *if* there is a need.
i guarantee you I wouldn’t do too hot relative to some of the superheros out there. haha
A. Build to 1RM Snatch
B1. GHD Raise 3×10
B2. TTB 3×15
C. 1000m Row for time
For all you guys/gals who like to land wide…don’t make me put you on a box!
FINALLY a PR on the snatch! Only 5 pounds, and it wasn’t very pretty, but I’ll take it! It is long overdue! (90#) Overall, I feel much more comfortable with the technique, too. Thanks, Matt!!!
A1. ME Pull Ups x 2
A2. ME Double Unders in 2 min x 2; r/r – 3min
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Every 30s for 5 min
2 Snatch @75%
– rest 1 min then
EMOTM – 8
3 Burpees
2 Squat Cleans
3 Burpees
I had to take a rest halfway through blow drying my hair this morning because my arms were so sore I could not hold them up any longer. The WOD today was tough, especially after all of those dips yesterday. Good one!
@Karen – One thing I have learned: Anything with EMOTM before it is going to tough!! I liked the workout, though! Good job this morning! 
This was the toughest weekday WOD in recent memory. You said it perfectly Karen – after the soreness from yesterday today was completely humbling. Great job everyone. And excellent programming/coaching Matt – the results on display from everyone at BOLT speak volumes.
Press 5×1.1.1.1
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Elizabeth
21-15-9
Clean 135/95
Ring Dips
Sammy……you keep up the efforts to be standing in the middle of the arena.
I’m jealous Sam. We will be in the stands cheering you on one of these days !!
Great WOD. Pushing 135 on the cleans combined with dips about did me in. I was slow but steady! Great work morning crew.
Watching the games athletes do “Elizabeth” after 3 days of workouts then doing “Elizabeth” today puts it in perspective! So jealous you were there, Sam!! 8:01 today with 95# and red,then purple band.
i was allowed to jump aloud, and it hurt and I screamed, out loud a few times. Great workout, them thrusters are much-o tough-o.
Josh your spot on! You were thrusting some serious weight. Great job!Me #95 lbs finished in 16:34 I just survived! Only thing I did well was assuming the crossfit recovery position – spread eagle on the floor! Great WOD!