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	<title>TheBoltBlog &#187; Carrollton CrossFit</title>
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		<title>WOD 11.8.11</title>
		<link>https://blog.get-bolt.com/2011/11/08/wod-11-8-11/</link>
		<comments>https://blog.get-bolt.com/2011/11/08/wod-11-8-11/#comments</comments>
		<pubDate>Tue, 08 Nov 2011 06:12:31 +0000</pubDate>
		<dc:creator><![CDATA[Matt]]></dc:creator>
				<category><![CDATA[Mobility]]></category>
		<category><![CDATA[Videos]]></category>
		<category><![CDATA[WOD]]></category>
		<category><![CDATA[Carrollton CrossFit]]></category>
		<category><![CDATA[Coppell Strength and Conditioning]]></category>
		<category><![CDATA[Crossfit Irving]]></category>

		<guid isPermaLink="false">http://blog.get-bolt.com/?p=1944</guid>
		<description><![CDATA[Part A - EMOTM 1:15
A1. Deadlift 10x3 @ 50-60% of 1RM; r/r 10s
A2. 10 yard Sprint
B1. 20 Unbroken Wall Ball x 3; r/r-10s
B2. 1 min AMRAP Double Unders; r/r-1min
C. 100 Hollow Rocks
----------------------
Texters and Typers - the most important mobility wod ever.  
*This blog created in a non D-Bag position
<iframe width="853" height="480" src="http://www.youtube.com/embed/0uNmXW5km64" frameborder="0" allowfullscreen></iframe>
]]></description>
				<content:encoded><![CDATA[Part A - EMOTM 1:15
A1. Deadlift 10x3 @ 50-60% of 1RM; r/r 10s
A2. 10 yard Sprint
B1. 20 Unbroken Wall Ball x 3; r/r-10s
B2. 1 min AMRAP Double Unders; r/r-1min
C. 100 Hollow Rocks
----------------------
Texters and Typers - the most important mobility wod ever.  
*This blog created in a non D-Bag position
<iframe width="853" height="480" src="http://www.youtube.com/embed/0uNmXW5km64" frameborder="0" allowfullscreen></iframe>
]]></content:encoded>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>12 min Nate</title>
		<link>https://blog.get-bolt.com/2011/10/14/12-min-nate/</link>
		<comments>https://blog.get-bolt.com/2011/10/14/12-min-nate/#comments</comments>
		<pubDate>Fri, 14 Oct 2011 05:23:13 +0000</pubDate>
		<dc:creator><![CDATA[Matt]]></dc:creator>
				<category><![CDATA[Hero WOD]]></category>
		<category><![CDATA[Videos]]></category>
		<category><![CDATA[WOD]]></category>
		<category><![CDATA[Carrollton CrossFit]]></category>
		<category><![CDATA[Coppell CrossFit]]></category>
		<category><![CDATA[Coppell Fitness]]></category>
		<category><![CDATA[Coppell Personal Trainer]]></category>
		<category><![CDATA[Irving CrossFit]]></category>

		<guid isPermaLink="false">http://blog.get-bolt.com/?p=1856</guid>
		<description><![CDATA[Muscle Up Progressions
Handstand Skill Work
+
12 min Nate
Complete as many rounds in 12 minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
-------------------------------------
Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
---------------------------
Why do you CrossFit? 

<iframe width="853" height="480" src="http://www.youtube.com/embed/folIky4brRo" frameborder="0" allowfullscreen></iframe>
]]></description>
				<content:encoded><![CDATA[Muscle Up Progressions
Handstand Skill Work
+
12 min Nate
Complete as many rounds in 12 minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
-------------------------------------
Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
---------------------------
Why do you CrossFit? 

<iframe width="853" height="480" src="http://www.youtube.com/embed/folIky4brRo" frameborder="0" allowfullscreen></iframe>
]]></content:encoded>
			<wfw:commentRss>https://blog.get-bolt.com/2011/10/14/12-min-nate/feed/</wfw:commentRss>
		<slash:comments>4</slash:comments>
		</item>
		<item>
		<title>WOD 9.23.11</title>
		<link>https://blog.get-bolt.com/2011/09/23/wod-9-23-11/</link>
		<comments>https://blog.get-bolt.com/2011/09/23/wod-9-23-11/#comments</comments>
		<pubDate>Fri, 23 Sep 2011 05:56:20 +0000</pubDate>
		<dc:creator><![CDATA[Matt]]></dc:creator>
				<category><![CDATA[Strength Training]]></category>
		<category><![CDATA[WOD]]></category>
		<category><![CDATA[Carrollton CrossFit]]></category>
		<category><![CDATA[Coppell CrossFit]]></category>

		<guid isPermaLink="false">http://blog.get-bolt.com/?p=1787</guid>
		<description><![CDATA[A1. Deadlift 4x5
A2. 15 yard Resisted Run
+
3 Rounds for Time of
15 Pull Ups
20 Hand Release Push Ups
200m Run
]]></description>
				<content:encoded><![CDATA[A1. Deadlift 4x5
A2. 15 yard Resisted Run
+
3 Rounds for Time of
15 Pull Ups
20 Hand Release Push Ups
200m Run
]]></content:encoded>
			<wfw:commentRss>https://blog.get-bolt.com/2011/09/23/wod-9-23-11/feed/</wfw:commentRss>
		<slash:comments>3</slash:comments>
		</item>
		<item>
		<title>WOD 9.2.11</title>
		<link>https://blog.get-bolt.com/2011/09/02/wod-9-2-11/</link>
		<comments>https://blog.get-bolt.com/2011/09/02/wod-9-2-11/#comments</comments>
		<pubDate>Fri, 02 Sep 2011 05:55:08 +0000</pubDate>
		<dc:creator><![CDATA[Matt]]></dc:creator>
				<category><![CDATA[WOD]]></category>
		<category><![CDATA[Carrollton CrossFit]]></category>
		<category><![CDATA[Coppell Gym]]></category>
		<category><![CDATA[Coppell personal training]]></category>
		<category><![CDATA[Irving Fitness]]></category>

		<guid isPermaLink="false">http://blog.get-bolt.com/?p=1678</guid>
		<description><![CDATA[400m Run
3 Rounds of 
--5 Heavy DL
--10 Toes to Bar
--20 Double Unders
400m Run
2 Rounds of 
--5 Heavy DL
--10 TTB
--20 Double Unders
400m Run
--5 Heavy DL
--10 TTB
--20 Double Unders
400m Run
]]></description>
				<content:encoded><![CDATA[400m Run
3 Rounds of 
--5 Heavy DL
--10 Toes to Bar
--20 Double Unders
400m Run
2 Rounds of 
--5 Heavy DL
--10 TTB
--20 Double Unders
400m Run
--5 Heavy DL
--10 TTB
--20 Double Unders
400m Run
]]></content:encoded>
			<wfw:commentRss>https://blog.get-bolt.com/2011/09/02/wod-9-2-11/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>AMRAPs &#8211; WOD 8.30.11</title>
		<link>https://blog.get-bolt.com/2011/08/30/amraps-wod-8-30-11/</link>
		<comments>https://blog.get-bolt.com/2011/08/30/amraps-wod-8-30-11/#comments</comments>
		<pubDate>Tue, 30 Aug 2011 05:11:13 +0000</pubDate>
		<dc:creator><![CDATA[Matt]]></dc:creator>
				<category><![CDATA[WOD]]></category>
		<category><![CDATA[Carrollton CrossFit]]></category>
		<category><![CDATA[Coppell Fitness]]></category>
		<category><![CDATA[Coppell personal training]]></category>
		<category><![CDATA[Irving CrossFit]]></category>

		<guid isPermaLink="false">http://blog.get-bolt.com/?p=1651</guid>
		<description><![CDATA[AMRAP in 8 minutes of
4 HSPU
8 Russian KBS
12 Straight Leg Abmat Situp
* r/r - 5 minutes
AMRAP in 4 minutes of 
8 CTB Pull Ups
8 Burpees
* r/r - 5 minutes
AMRAP in 2 minutes of
Squat Clean Thruster 115/75]]></description>
				<content:encoded><![CDATA[AMRAP in 8 minutes of
4 HSPU
8 Russian KBS
12 Straight Leg Abmat Situp
* r/r - 5 minutes
AMRAP in 4 minutes of 
8 CTB Pull Ups
8 Burpees
* r/r - 5 minutes
AMRAP in 2 minutes of
Squat Clean Thruster 115/75]]></content:encoded>
			<wfw:commentRss>https://blog.get-bolt.com/2011/08/30/amraps-wod-8-30-11/feed/</wfw:commentRss>
		<slash:comments>2</slash:comments>
		</item>
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