February 28, 2012
Skill Work
Kipping, Muscle Ups, Double Unders
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AMRAP – 12
4 Squat Clean Thruster 135/95
8 TTB
12 Box Jumps
2 Comments
filed under: WOD
February 27, 2012
In 20min build to a 1RM Back Squat
Compare to 1.30.12
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21-15-9
CTB Pull Ups
OHS
Compare to 10.4.11
5 Comments
filed under: WOD
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That’s a good looking groups of some STRONG competitors!!! Glad I could cheer you all on…
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Good WOD this morning. Thanks to Shane, Josh, Mark and Matt for yelling at/encouraging me. I needed that today. Death to OHS.
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Karen was right. That was a great WOD. Great group of BOLTers made it really fun. Improved PR by 20lbs on back squat. Saw lots of other PRs on the board as well. Smokin.
And that pic of Team BOLT rocks.
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175# – 5 pound PR! 5:25 with 55# red band for 8 reps then purple band. Last time we did this WOD, I did it in 6:32 but with only 35#
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335# Back Squat + 8:02 95# OHS (Jumping Pull-ups) … Everyone did great.. Much love to all my BOLT family!
February 24, 2012
Open WOD 12.1
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If you already completed the Open WOD
AMRAP-15
Burpees
Just playin!!
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Make up a WOD from earlier this week
or
For time:
800m Run
20 Air Squats
400m Run
40 Air Squats
200m Run
80 Air Squats
2 Comments
filed under: CrossFit Games, WOD
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Burpees for 15 min? That’s just mean! However I’m really contemplating doing mine over to get closer to 90! We’ll see how Sat goes!!
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Seriously. I’m up for the same if we aren’t too terribly tired from the competition
February 23, 2012
AMRAP -7
Burpees
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This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.
4 Comments
filed under: CrossFit Games, WOD
February 22, 2012
CrossFit Open Competitors
Active Recovery
– Light Skill Work
– Mobility on your weak areas
– Roll out everything
– 5 min Row + 5 min Run @ 65%
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All Other Athletes
Push Press 3-3-3-3-3
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3 RFT
400m Run
12 Deadlift
21 HR Push Ups
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Sandra’s 275 DL PR at District CrossFit in Washington DC
4 Comments
filed under: WOD
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AHHH!!! Sandra, you look great – strong and fit! Way to represent BOLT out of state! Congratulations on that PR!
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February 20, 2012
EMOTM – 8 min
Front Squat 8×3 @ 60% 1RM
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In 12 min
Row 750m then AMRAP
10 Burpees
10 Wall Ball
200m Run
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Info for the CrossFit Games Open WOD this week
Competitors and judges meeting Tuesday @7pm
1 Comments
filed under: CrossFit Games, WOD
Open WOD on Thursday and Friday this week. Tuesday night at 7pm we will have a competitor/judges meeting, please do your best to make it. For those of you competing at the Cupid’s Challenge on Saturday you will complete the Open WOD on Thursday. For everyone else Thursday will be a review of the movement standards and an Open WOD trial. This will be programmed and will not be anywhere near 100% intensity or volume. We will focus on strategies, movement efficiency, and transition between movements to familiarize ourselves with the WOD and then kill it on Friday.
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This is exciting!!
I can’t wait to see everyone working hard through the open WODs!
10:18 on the nutrition challenge WOD, down from 11:54 the first time! And I 4 pull ups in a row today!!
One more day in the challenge!!!
4 rounds + 2 Thrusters @ 135# – Ohhh..no more squats please.. haha