February 13, 2012
A. Press Clusters 1.1.1.1 x 5
B. MB Lying Chest Throws 4×8
C1. AirDyne/Row for cal 20s x 4
C2. Burpee Box Jumps 40s x 4; r/r – 2min
2 Comments
filed under: WOD
February 11, 2012
5 Rounds for Time
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Burpees – 10
Overhead Squats – 12 115/75
Lunges – 150′
Thrusters – 12 115/75
4 Comments
filed under: WOD
February 10, 2012
Snatch 4×3 @75% 1RM
*focus is speed under the bar / catching as deep as possible
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For Time – 15 min Cut-off
3 Rounds of Cindy
2 Rounds of Helen
3 Rounds of Cindy
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Tomorrow is the BOLT Birthday WOD!!! We will be going at 9 and 10am.
4 Comments
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Old school BOLT! Although a few of us remember it Pre-pullup bars!! So sad to miss the WOD on Saturday! Happy Birthday, BOLT!!! So thankful for Matt and our BOLT family!
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Today was an awesome workout!!! I didn’t finish but I pushed through and did all my pull-ups with a blue band!! I think that might mean bye bye ring rows!!!
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Happy b-day Bolt
Is it time to tear the wall down yet ?Can I have the first swing, I’m thinking of using
Heavy KBS
February 9, 2012
Thruster
2-2-2-2-2
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AMRAP – 10
10 Power Clean 95/65
10 Wall Ball
10 TTB
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Thanks to Michelle for finding this vid.
5 Comments
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Eventually I WILL get my dang toes up to that bar. Great work today everyone!
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Amazing video (thanks Michelle) and great WOD today. A month ago I couldn’t get a more than 2 TTBs, today I made it through the first set all the way. Great job by everyone there. And Karen, you were a beast. Those toes will be hitting the bar soon. 4 rounds + 5 WBs (75# Clean).
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Love this video! Completed 4 Rounds and 5 TTB. My toes are getting closer to the bar!!!
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Great video! Keep seeing that reebok crossfit ad on espn.com. There is really no excuses! Fired up to see crossfit and its impact.
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Loved the video! It’s true there are NO excuses… Finished four rounds with sit-ups.
February 8, 2012
4 Rounds for Time
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9 CTB Pull Ups
12 KB Swings
15 Box Jumps 20′
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Mobility
4 Comments
filed under: WOD
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Pull ups on Wednesday??? Will there be any on Thursday?
Phil and I are so close (well, I’m ready for the purple band) -
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February 7, 2012
A. C&J 1-1-1-1-1-1
B. For time 1000m Row
800m Run
C. Accumulate 5min in FLR or 3min Ring FLR
4 Comments
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I love watching the videos / links you post as I’m getting ready for work. Really like this story…
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Great job everyone! C&J – 155-185-205-215-220-225(f); Row + Run = 8:46
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If I remember correctly, the last time we did the air dyne/burpee box jump combo, we all fell on the boxes. This should be fun.
Ashley, it was no different this morning…