Part A – EMOTM 1:15
A1. Deadlift 10×3 @ 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
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Texters and Typers – the most important mobility wod ever.
*This blog created in a non D-Bag position
10 minute Handstand Skills
Set a max HS Walk, HS hold, or HSPU
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AMRAP in 15 min of
6 Thruster 135/95
12 TTB
100m Shuttle Run
Love the Community!
Everybody Check out thejourneytv.com and their feature on CrossFit BOLT!
http://www.thejourneytv.com/?p=768
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3 Sets AFAP
200m Row
12 HSPU
r/r – 3 min
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3 sets AFAP
Sled High Bar Push 20 yds
12-15 Challenging Pull Ups
r/r – 3:30
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3 Sets AMRAP
15s AirDyne for calories
30s Burpees
r/r – 4 min
I definitely have “I’m not sure what to do with my hands” face at the end of that video http://youtu.be/QqhkdHlCHLk
LOL! Man Matt.. i have the same issue.. like.. where do i look, what do i do with my hands..hahah
A. 20 minutes to find 1 rep max Back Squat
B. 30 Burpees AFAP x 3; r/r – 3min
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Proud of our STRONG women
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
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In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
You did a great job, Janet!! This was a hard one, and I’m feeling it today!
Kipping Skill Work
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Death by Pull Ups
With a continuously running clock do one pull-ups the first minute, two pull-ups the second minute, three pull-ups the third minute…… continuing as long as you are able.
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Lat/Upper Back Mobility
Great video!!
Papa can you hear me….. i was hurting on this one! Great workout!
Heck yes, Robyn Wise!!!