December 28, 2011
Wgt Push Ups
5-5-5-5-5
+
Helen
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3 RFT
400m Run
21 KB Swing 1.5/1
12 Pull Ups
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Compare to 8.23.11
3 Comments
December 27, 2011
FS 3-3-3-3-3
+
500m Row
then 21-15-9
Wall Ball
Pull Ups
2 Comments
filed under: WOD
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What happened to my 6:00 pm teammates?
95-115-135-155(1)-145, 8:11, and got my butt kicked by a female tonight at bolt in weights and time! -
185-205-215×2-205×2-195, 8:30 – rounded back and ….body…….not……….working……….right……
December 23, 2011
4 Rounds For Time
25 Double Unders
20 Overhead Lunges
15 KB SDHP
10 Burpee Box Jumps
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HOODIES for the Holidays!!
2 Comments
filed under: WOD
December 22, 2011
Max Rep Dead Hang Pull Ups x 3
+
In 2 min
– Run 100yd shuttle
– Max Rep DL 135/100
rest 1 min
In 2 min
– Run 100yd shuttle
– Max Reps FS 135/100
rest 1 min
In 2 min
– Run 100yd shuttle
– Max Rep Shoulder to Overhead 135/100
0 Comments
filed under: WOD
December 21, 2011
Push Press
3-3-2-2-1-1
+
Partner Competition WOD
Row/Run/AirDyne
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Say hello to our newest BOLT folks!
From L to R; Matt, Krissy, Jennifer and Phil
1 Comments
filed under: WOD
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Welcome to BOLT!!
Missing everyone this week! Have a wonderful Christmas!
December 20, 2011
AMRAP in 12 min of
3 Power Clean
2 Rounds of Cindy
– 5 Pull Ups
– 10 Push Ups
– 15 Squats
+
Planks
60-90s Prone, R, L x 2
3 Comments
filed under: WOD
tags: CrossFit Coppell
Mark thanks for the great work-out; 45/55/70/80/90 – 15:05
10-15-20-25-30(x2); 12:33 with purple band
Thanks for coaching, Cass!
45-60-90-105-135×1-45×10, 13:13 ……and….body…….still………not……….working……….right……I am ashamed to admit that I gave up and just finished it, but did not push myself at all….I suck….(David takes a moment to assess and thinks he may need some protein or muscle milk or something, cuz sucking like this must mean he needs a supplement of some kind………….Jack3d or maybe steroids anyone?)
Anyway…let’s hear it for Coach Cass…great job! (…and better music…no offense, Matt)