January 20, 2012
Back Squat 5-5-5-5-5
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4 rounds for meters/reps/weight
Row 1 min for meters
-rest 1 min
Max Rep PC 1 min
-rest 1 min
Weighted plank 1 min
-rest 1 min
0 Comments
filed under: WOD
January 19, 2012
Chris was challenged by a CrossFit friend on twitter, @rxbound, to take on the Milestone WOD. If you challenge one of us you challenge all of us! Solidarity my brother, don’t jolt the BOLT!!
Milestone WOD
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400M Run
30 Russian Kettlebell Swings (2Pood/1.5Pood)
30 Hand-Release Push-Ups
30 Box Jumps (24″/20″)
30 OHS (95/65) (Heavy RX option: 115/95)
400M Run
30 OHS (95/65) (Heavy RX option: 115/95)
30 Box Jumps (24″/20″)
30 Hand-Release Push-ups
30 Russian Kettlebell Swings (2Pood/1.5 Pood)
400m Run
10 Comments
filed under: WOD
January 18, 2012
AMRAP in 12 min of
8 CTB Pull Ups
100ft Burpee Broad Jump
100ft Bear Crawl or 30ft HS walk
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Mobility WOD Mash Party
2 Comments
January 17, 2012
A. Push Press 3-3-3-3-3
B1. 1 Arm KB OHD Lunge 4x8e; r/r – 10s
B2. 30 Double Unders x 4; r/r – 30s
C. 100 Abmat Sit Ups
4 Comments
filed under: WOD
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Had a blast knocking out my first full WOD this am. Thanks to Matt and everyone else who was there for the inspiration.
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PP 135/155/160/170/175(x1). B1/B2 9:16. Ab sit-ups 4;16 these smoked me. Josh kicked my butt! Good work this morning!
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January 16, 2012
CrossFit Tour – Billy Bob’s On March 24th the CrossFit Tour will be coming to Fort Worth. If you are interested in going let me know asap and I will purchase group tickets. I need to know by Wednesday if...
6 Comments
filed under: Uncategorized
CrossFit Tour – Billy Bob’s
On March 24th the CrossFit Tour will be coming to Fort Worth. If you are interested in going let me know asap and I will purchase group tickets. I need to know by Wednesday if you would like to go. The event will be held at Billy Bob’s.
The cost is $50 and includes dinner, two drink tickets, a t-shirt and Josh Turner in concert
Schedule:
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5:00pm – 6:00pm
Ticket and T-shirt pickup (Billy Bob’s)6:00pm – 6:45pm Cocktail hour6:45pm – 8:30pm BBQ Dinner in the Showroom at Billy Bob’s Texas*8:30pm – 10:30pm Mix and Mingle 10:30 pm |
For more info go here http://www.regonline.com/builder/site/Default.aspx?EventID=1049298
Journals
Training journals are in!! Cost is $20
BOLT Nutrition Challenge
On January 25th we will be kicking off a 4 week BOLT Nutrition Challenge. More details to come later this week!
Coppell Senior Center – Goal Setting for 2012
On Monday, January 23rd I will be speaking at the Coppell Senior Center about Health and Fitness Goal Setting for the senior community. If you know any seniors in Coppell who might be interested please encourage them to attend.
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Thank you for ordering journals!!
And I’m excited about the nutrition challenge. I need accountability! -
I’m excited about the nutrition challenge too! Matt- what age counts as “senior”?
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Excited about the challenge, I won’t be able to go to the Tour bc I have the race the next morning
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I’m excited about the nutritional challenge as well!!! Perhaps it will be the motivation to stick to a more strict Paleo than I have been lately…. And I’m in for the tour….
January 16, 2012
EMOTM for 10min
2 Snatch @65-70% 1RM
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3 Rounds for time of
25 KB Swings
25 Box Jumps
1 Comments
filed under: WOD
Much Love! Now let’s go get’em!
It hurts to cough. best/worst wod ever. a pitiful 27:22.
Chris- you better be there this afternoon! It was tough, but good!
By the way, that’s an Awesome picture!
21:47
And Josh, that is far from pitiful! Stay positive, you got up at 5 something to get your butt kicked, finished the wod, and are going to do it again tomorrow! You rock!
Wow, that was so brutal but satisfying. Josh – the amount of weight you pulled on those squats makes your time totally legit and admirable. I barely got through with half that weight. Well done everyone. Chris – thanks for bringing the pain to all of us. Good luck this afternoon.
Janet, I’ll be there
i found out i could make the evening Thursday instead of Morning. Thanks for rocking the WOD!!
Heh, thanks guys. and awesome job to all of you this morning as well, the wod was absolutely killer! btdubs (by the way), I just sneezed and proved to myself that those abmat situps are definitely still working me out…
@Josh – I’m totally with you on the pain from coughing and sneezing today! Those ab mat situps are still torturing me! @Chris – Thanks for challenging us all!
It was brutal, but good! 23:15 with 55# OHS and 44# KB
Thanks for the Solidarity everyone! We rep’d STRONG! .. i am now regretting doing the 115# Heavy Rx haha
The Numbers – 32.25
20:15 with 1.5 pood/65 lbs ohs. I felt strong may be ready to try the 95 lb ohs/2.0 pood next time. I think Chris looks almost as mean as Ndamukong Suh. http://network.yardbarker.com/author/article_external/8012941