EMOTM for 8 min
5 Hang Squat Clean
3 Burpee V-Ups
+
3 sets of
6-8 Power Snatch 95/65
6-8 CTB Pull Ups
12-16 KB Swings 1.5/1pd
r/r – as needed
*focus on speed and efficiency of movement, limiting transition time
+
30 TTB/KTE
4 RFT
9 OHS 95/65
9 CTB Pull Ups
9 Burpees
– Rest 2 min
Run 1 mile
Thank you Mark for filling in for Matt – and helping me w/ those overhead squats. Great WOD everyone. Tough, but fun.
Mark thanks for subbing for Matt. Great WOD. My OHS still need some work Josh great run this morning.
definitely a good wod, great to see you guys this morning and sticking to it! Props to mark as well, and two thumbs up to drill sergeant Don <- makes me look like an old man. haha
Snatch
1-1-1-1-1
+
AMRAP – 6
6 Power Snatch
12 Box Jump
Compare to 11.3.11
65-70-75-80(fail)-80 4 rounds+4 PS with 55#. Thanks for coaching, Courtney!!
- If you can WOD, you can participate in the CrossFit Open! Go here to register http://games.crossfit.com/ . Make sure you sign up under CrossFit BOLT and then add yourself to our affiliate team. (I have registered our affiliate team but there are technical difficulties in adding members to the team. We should have the problem cleared up quickly).
– I spoke to most of our noon athletes already, but we will be having Noon classes on Thursday (Feb16, Feb 23) classes on of Fri (Feb17, Feb24) are cancelled.
– I am leaving town tomorrow. Mark, Cass, Courtney and Chris will be helping out and coaching at the gym while I am gone.
– Cupid Challenge participants, deadline for signup is Sunday, Feb 19th. Grab your teammates and get signed up! http://www.westplanocrossfit.com/cupid-s-team-challenge
If anyone wants to form a team for cupids challenge I’m game to play.
I wasnt sure if i was going to register, but then mike told me he had already registered me. haha all i have to say to that at this point is: game on!
HSPU/HS Walk/HS or Muscle Up Practice
5×5 HSPU and/or HS Walk 15m x 5
+
4 Rounds for time
400m Run
15 Hang Squat Clean 135/95
My legs were still feeling that birthday WOD from Monday! 18:42 with 65#
Back Squat
75%x5, 80%x5, 85%x5+
+
AMRAP – 10
Row 250m
8 Pull Ups
12 Wall Ball
Thanks, Matt for doing this WOD today! Feeling more confident about Saturday now.
Awesome work, friends!!