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TheBoltBlog

Mark's Daily Apple. The Heart Health Scan Blog. BOLT Strength and Conditioning. August 13, 2015. AMRAP – 4. 5 Heavy Power Clean. 9 Box Jumps 24/20. Begin each AMRAP where you finished the previous, score total rounds over the 3 sets. Mobility Work 10min minimum. Click here to cancel reply. August 12, 2015. EMOM – 10. 10, 9, 8….1 Thrusters 95/65. 8 Strict Pull Ups after even reps. 100m Sled Pull after odd reps. 8212;————. A EMOM- 10 Clean @70%. B Clean Pull 4×3. C 5sets 1 Pause FS (2s) 1 FS. August 9, 2015.

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Mark's Daily Apple. The Heart Health Scan Blog. BOLT Strength and Conditioning. August 13, 2015. AMRAP – 4. 5 Heavy Power Clean. 9 Box Jumps 24/20. Begin each AMRAP where you finished the previous, score total rounds over the 3 sets. Mobility Work 10min minimum. Click here to cancel reply. August 12, 2015. EMOM – 10. 10, 9, 8….1 Thrusters 95/65. 8 Strict Pull Ups after even reps. 100m Sled Pull after odd reps. 8212;————. A EMOM- 10 Clean @70%. B Clean Pull 4×3. C 5sets 1 Pause FS (2s) 1 FS. August 9, 2015.

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Mark's Daily Apple. The Heart Health Scan Blog. BOLT Strength and Conditioning. August 13, 2015. AMRAP – 4. 5 Heavy Power Clean. 9 Box Jumps 24/20. Begin each AMRAP where you finished the previous, score total rounds over the 3 sets. Mobility Work 10min minimum. Click here to cancel reply. August 12, 2015. EMOM – 10. 10, 9, 8….1 Thrusters 95/65. 8 Strict Pull Ups after even reps. 100m Sled Pull after odd reps. 8212;————. A EMOM- 10 Clean @70%. B Clean Pull 4×3. C 5sets 1 Pause FS (2s) 1 FS. August 9, 2015.

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blog.get-bolt.com

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General Health | TheBoltBlog

http://blog.get-bolt.com/category/general-health

Mark's Daily Apple. The Heart Health Scan Blog. BOLT Strength and Conditioning. Archive for 'General Health'. Rest/Recovery and WOD 9.7.11. September 7, 2011. 15 min of gymnastics skills. Kipping, muscle ups, handstands, L-sit, hollow rock, pistols, candlesticks, backward roll, forward roll). AMRAP in 10 minutes of. 8 Squat Clean 95/65. Filed under: General Health. Click here to cancel reply. Good, necessary video. Thanks for always being there for us, Matt. September 7, 2011 at 6:29 am). July 27, 2011.

2

Movements | TheBoltBlog

http://blog.get-bolt.com/category/movements

Mark's Daily Apple. The Heart Health Scan Blog. BOLT Strength and Conditioning. WOD 11.7.13. November 6, 2013. 8 Heavy KB swing. 8212;——. Click here to cancel reply. August 29, 2013. A Press and Split 3×5. B Split Jerk 5×2. No sets heavier than 80%, focus on footwork, dropping under the bar and getting in a good split position on each rep. Click here to cancel reply. August 11, 2013. A Deadlift 1 2 @ 75%. B1 DE Deadlift 8 3 @ 60%. CF Open Workout 13.2. AMRAP – 10. 15 Box Jumps 24″/20″. July 18, 2013.

3

Travel/Home/BodyWeight WOD | TheBoltBlog

http://blog.get-bolt.com/category/body-weight-wod

Mark's Daily Apple. The Heart Health Scan Blog. BOLT Strength and Conditioning. Archive for 'Travel/Home/BodyWeight WOD'. May 16, 2012. Filed under: Travel/Home/BodyWeight WOD. Click here to cancel reply. Was 7 situps short of the time cap! Finished in 22:19. Great workout! May 16, 2012 at 7:18 pm). May 16, 2012 at 7:32 pm). Ha, thanks for the credit! May 16, 2012 at 8:09 pm). I was wondering why it took you 2:19 to do 7 sit ups, ha! May 16, 2012 at 8:50 pm). February 3, 2012. AMRAP – 15. 20 Abmat Sit Ups.

4

Hero WOD | TheBoltBlog

http://blog.get-bolt.com/category/hero-wod

Mark's Daily Apple. The Heart Health Scan Blog. BOLT Strength and Conditioning. Archive for 'Hero WOD'. August 29, 2016. 10 RFT – 25min Hard timecap. Filed under: Hero WOD. Click here to cancel reply. BOLT Hero WOD Never Forget 9.11.01. September 10, 2015. BOLT Hero WOD Never Forget 9.11.01. Then partition as needed. 100 Wgt Step ups. 60 Police officers and 343 Firemen lost their lives in rescue of their fellow citizens. Compare to 9.11.14. Filed under: Hero WOD. Click here to cancel reply. He is survive...

5

Strength Training | TheBoltBlog

http://blog.get-bolt.com/category/strength-training

Mark's Daily Apple. The Heart Health Scan Blog. BOLT Strength and Conditioning. Archive for 'Strength Training'. January 4, 2015. EMOM – 10 – Building. 1 Power Snatch 1 OHS 1 Snatch. 10 Box Jumps 24/20. Filed under: Strength Training. Click here to cancel reply. WOD 12.2.11. December 2, 2011. A Push Press 3-3-3-3. B Max Rep Dead Hang Pull Ups x 2. C1 BB Overhead Carry 40m x 4; r/r-10s. C2 8 Candlestick-Burpees x 4; r/r-1min. Filed under: Strength Training. Tags: Coppell Strength Training. Back Squat 1 rep.

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crossfitbolt.com

SCHEDULE - CrossFit Bolt

http://crossfitbolt.com/schedule

Begin with our Bolt Training Camp program. This program will introduce you to all the movements and exercises we use in our program, our physical fitness and nutrition methodology, and prepare you for our group classes. Depending on your background and ability level you may apply for private Bolt Camp, and Bolt Fast Camp. P: 972 365 2243. 200 E Belt Line Rd, Suite 204.

crossfitbolt.com

CrossFit Bolt

http://crossfitbolt.com/about

P: 972 365 2243. 200 E Belt Line Rd, Suite 204.

crossfitbolt.com

COACHES - CrossFit Bolt

http://crossfitbolt.com/about/coaches

Owner and Head Coach. P: 972 365 2243. 200 E Belt Line Rd, Suite 204.

crossfitbolt.com

CrossFit Bolt

http://crossfitbolt.com/rates

3 classes per week. Unlimited classes per week. 3 classes per week. 1 @ UNLIMITED 1 @ 3 classes per week. Unlimited classes per week. Must have experience with CrossFit. If you do not please setup a free intro session. Rates available upon request. With your travel schedule and how often you would like to train. Our members receive the benefit of our coaches' expertise in our group programming, but all of our coaches are also available for one-on-one personal training sessions. P: 972 365 2243.

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CROSSFIT BOLT - CrossFit Bolt

http://crossfitbolt.com/about/crossfit-bolt

Our goal at Bolt Athletics and CrossFit Bolt is to provide a superior training experience coupled with measurable results. More simply put we want you to have fun while training hard, walking out the door with a sense of community, accomplishment, and tangible physical benefits. We offer training in the CrossFit methodology and sports performance training for competitive athletes. CrossFit is defined as constantly varied, functional movement performed at high intensity. So what does this all mean? In con...

crossfitbolt.com

CrossFit Bolt

http://crossfitbolt.com/get-started/classes

Are you ready to GET BOLT? The absolute best way to learn about CrossFit and what BOLT is all about, is taking the leap and experiencing a CrossFit BOLT WOD (workout of the day). Mon,Tues and Thurs: 7:15 PM. If these times do not work for you schedule, please contact us. So we can create an alternative. Please sign up online in advance to reserve a spot! This allows our coaches to prepare a safe and effective scaled workout if necessary. CLICK HERE TO SCHEDULE FREE CLASS. 8 small group sessions. The BOLT...

crossfitbolt.com

CrossFit Bolt

http://crossfitbolt.com/community

P: 972 365 2243. 200 E Belt Line Rd, Suite 204.

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SUCCESS STORIES - CrossFit Bolt

http://crossfitbolt.com/community/success-stories

P: 972 365 2243. 200 E Belt Line Rd, Suite 204.

crossfitbolt.com

CrossFit Bolt

http://crossfitbolt.com/get-started

P: 972 365 2243. 200 E Belt Line Rd, Suite 204.

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Mark's Daily Apple. The Heart Health Scan Blog. BOLT Strength and Conditioning. August 13, 2015. AMRAP – 4. 5 Heavy Power Clean. 9 Box Jumps 24/20. Begin each AMRAP where you finished the previous, score total rounds over the 3 sets. Mobility Work 10min minimum. Click here to cancel reply. August 12, 2015. EMOM – 10. 10, 9, 8….1 Thrusters 95/65. 8 Strict Pull Ups after even reps. 100m Sled Pull after odd reps. 8212;————. A EMOM- 10 Clean @70%. B Clean Pull 4×3. C 5sets 1 Pause FS (2s) 1 FS. August 9, 2015.

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