5 sets of
2 Slam Balls
1 Overhead Throw
15 yd Sled Push
15 yd Sprint
r/r- 60s
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3 sets of
30s Row for calories
30s Heavy Thrusters
r/r – 2min
*score is cal + reps
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In 6 min Run 400m then
Max Rep OHS 95/65
* 5 Burpee penalty each time the bar is dropped
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Register for the CrossFit Games http://games.crossfit.com/
and be sure to select CrossFit BOLT as your affiliate
Handstand/Pistol Skill Work
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AMRAP – 15
10 Pull Ups
20 Abmat Sit Ups
200m Run
5 rounds plus 4 PU. Handstand push ups still problem for me. Good WOD !
A1. Front Squat 5×3
A2. Max Rep Dead Hang Pull Ups x 5
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AMRAP – 6
5 Burpees
10 KBS
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BOLT Groundhog
135/12RR – 185/10RR – 210/6 RP – 235/6 RP – 245# Fail 225 (2) / 4 RP
AMRAP – 6 rounds + 4 Burpees
That WOD was worthy of the bad ass BOLT Groundhog, and it was cool to see how full the am class is getting.
95/5PUs – 115/2PUs 6RPs – 135/7RPs – 135/6RPs – 155(PR!)/5RPs AMRAP – 7 rounds + 5 Burpees.
95/7, 115/7, 135/6, 145/6, 165(PR!)/6 AMRAP 7 Rounds + 3 burpees. Loving these recent heavy squats we’ve had this week. Great work everybody!
Partner WOD 5 rounds each
7 Squat Cleans
7 Shoulder to Overhead
21 Box Jumps
200m Run
*One partner goes through a full round while the other partner rests
———————-
Say hello to our latest BOLT Camp grads
From L to R – Mayha, Rick, Lauren, Michael, and Kelly
hey you forgot the Bear’s name- did he graduate too? 
welcome everybody!!!
200m Run
21 Power Snatch
21 HR Push Ups
400m Run
15 Power Snatch
15 HR Push Ups
200m Run
9 Power Snatch
9 HR Push Ups
Great WOD this morning – everyone kicked butt and Mark totally destroyed it. Cool pic. Happy nutrition challenge everyone. Learning to love black coffee…
10 minutes #65 lbs. Two days in a row 6am class. See you all Thursday!
Mobility WOD
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Back Squat
1-1-1-1-1-1-1
*This is the strength test for the Nutrition challenge I must watch and confirm the lift is successful.
135-185-225-245-255-275(pr)-295(pr) I tried way too hard…. I should have sandbagged it for this nutrition challenge to take y’alls money.
I believe Matt’s exact words were: “if you sandbag…I will kill you”. Kind of like “if you build it they will come” but more threatening.
I consider getting through the Mobility WOD without crying a PR. I’ve gotta stop by on my way home to get my Back Squat weights. Forgot to take a picture of the board… Since this was my first time it was def a PR (ha).
125-145-155-165-170-175(fail)-175(fail). Frustrated that I didn’t get a PR, but that’s ok! There’s room for improvement in the next 30 days! Awesome job on all of the PRs for everyone who got one!
185-225-255-295-315-325-335 fail – or 355 because i was adding 10lb plates …but… not sure.
That WOD kicked my a$$. Good luck to everyone in the lunch / evening classes.
I was wondering if that push sled was ever gonna see any use! Dropping us off 200lb tire tonight too! Happy flipping everyone!
This was tough, but such a good workout! Row/Thrusters: 17-17-17 with 65#; OHD Squat – 24 reps with 65#
Agreed… today was a beast but I feel awesome for just finishing it! It way more than I thought I could ever do….
Great job everyone, this was a tough one! I’m glad u guys were there!
21-19-23 with #115; OHD Squat – 20 reps with 95# Nice one! Great job everyone! Don’t forget to sign up for the team competition..Michelle made a signup sheet. Let’s represent..
By the way…I loved this one. I was grinning after the overhead squat battle. Such a good fight.