CLOSED SUNDAY, JANUARY 1ST 2012!!!!!

HAPPY NEW YEAR EVERYONE HAVE A SAFE AND GREAT NIGHT!

RESULTS FROM 12/31/11

WOD - SATURDAY, DECEMBER 31ST 2011

- GREAT JOB TODAY EVERYONE!!!!! HOW ABOUT 26 PERSONAL RECORDS ON DEADLIFTS.  ON TOP OF THAT THE DOUBLE UNDERS ARE LOOKING AWESOME!

250LBS DEADLIFT CHECK! HOW ABO[UT A 95LBS PR FOR TARA - AWESOME JOB.

WOD
2011 M RUN
20 HSPU
11 T2B
20 HSPU
12 T2B
2012 M RUN

results from 12/30/11

WOD - FRIDAY, DECEMBER 30TH 2011

DONT FORGET TO STRETCH!

WHO HAS TWO THUMBS AND ROWED 5K CAUSE THE JETS SUCK? THIS GUY!

STRENGTH
12 MIN TO FIND YOUR 1RM DEADLIFT

WOD
21 - 15 - 9 - 21 - 15 - 9
FRONT SQUATS - (95/65)
DOUBLE UNDERS

RESULTS FROM 12/29/11

WOD - THURSDAY, DECEMBER 29TH 2011

JIMMMMMMBOOOOO WELCOME TO THE MUSCLE-UP CLUB!

HAPPY 40TH B-DAY GREG! WELCOME TO THE MUSCLE-UP CLUB.

STRENGTH
12 MIN TO FIND YOUR 3RM PUSH PRESS

WOD
400M RUN
20 PUSH PRESS - 135/95
400M RUN
15 PUSH PRESS
400M RUN
10 PUSH PRESS
400M RUN
5 PUSH PRESS

RESULTS FROM 12/28/11

WOD - WEDNESDAY, DECEMBER 28TH 2011

CASEY REPPIN THE FDNY! GREAT JOB BUDDY.

SKILL
MUSCLE-UP PROGRESSION

WOD
*5 ROUNDS*
3 MIN PER ROUND
6 PULL-UPS
9 PUSHUPS
12 BOX JUMPS

* SCORE = TOTAL ROUNDS COMPLETED!

RESULTS FROM 12/27/11

WOD - TUESDAY, DECEMBER 27TH 2011

STRENGTH
12 MINUTES TO FIND YOUR 1RM POWER CLEAN

WOD
7 ROUNDS
7 OHS (155/105)
11 KB SWINGS (2/1.5)

RESULTS FROM 12/26/11

WOD - MONDAY, DECEMBER 26TH 2011

OPEN GYM 9:00AM - 10:00AM

* HOPE EVERYONE HAD A SAFE AND HAPPY HOLIDAY!!!!

WOD
100 HSPU
* ON THE MINUTE EVERY MINUTE YOU OWE 5 BURPEES

GYM CLOSED ON SUNDAY!

KOB FAMILY HAVE A AWESOME, SAFE AND MERRY XMAS!!!!!

RESULTS FROM 12/24/11

WOD - SATURDAY, DECEMBER 24TH 2011

9:30AM CLASS!

SATURDAY OPEN GYM 9-10AM
SUNDAY GYM CLOSED
MONDY OPEN GYM 9-10AM
TUESDAY REGULAR SCHEDULE!

* YOU CAN CHOOSE TO DO THE WOD OR WORK ON SOMETHING YOU SUCK AT!

WOD
"CINDY"

AMRAP 20 MIN

5 PULLUPS

10 PUSHUPS

15 AIR SQUATS

RESULTS FROM 12/23/11

WOD - FRIDAY, DECEMBER 23RD 2011

* HOPE EVERYONE HAD FUN TODAY ON THE 12 DAYS OF XMAS!

** REGULAR SCHEDULE TOMORROW.  

*** SATURDAY CLASS IS OPEN CLASS AT 9AM.

**** SUNDAY WE ARE CLOSED.

***** MONDAY CLASS IS OPEN AT 9AM.

******TUESDAY WE ARE BACK TO REGULAR SCHEDULE!!

I THINK YANA TAKES THE CAKE WITH THE REINDEER HAT!

7PM ELEMENTS GRADS! CONGRATS GUYS WELCOME TO GROUP!

THUMBS UP!

RESULTS FROM 12/22/11

6AM REPPIN THE XMAS GEAR!

XMAS VESTS? NICE JOB RAY.

7AM ELEMENTS GRADS CONGRATS GUYS!

STRENGTH

2-2-2-2-2-2-2 - DEADLIFTS @ 90% OF YOUR 1RM.

WOD

AMRAP 15 MINUTES

200M RUN

15 WEIGHTED ABMAT SITUPS

8 SDLHP (95/65)

THURSDAY, DECEMBER 22ND 2011

* WE WILL GO IN HEATS FOR CLASS THURSDAY.  WORKOUT ORDER WILL BE DETERMINED UPON ARRIVAL TO CLASS.  SO TOMORROW WHEN YOU COME IN, GO RIGHT TO THE WHITE BOARD AND WRITE YOUR NAME UP THERE.  COME DRESSED IN YOUR BEST/UGLIEST XMAS SWEATER!

** OUR PALEO CHALLENGE MEETING WILL BE JANUARY 3RD AT 7PM! HERE IS A PICTURE OF OUR WINNER AT CROSSFIT 610.  LOOK AT THESE RESULTS N 9 WEEKS.!

NOW!

         AFTER      --------------    BEFORE

AFTER!

BEFORE

WOD#1 - 30 MIN TIME CAP
12 DAYS OF XMAS (WORKOUT IS DONE LIKE THE SONG)

1 POWER SNATCH (95/65)
2 RING DIPS
3 BURPEES
4 PULLUPS
5 T2B
6 PUSHUPS
7 AIR SQUATS
8 JUMP LUNGES (EACH FOOT IS 1 REP)
9 BOX JUMPS
10 WALL BALLS
11 KB SWINGS
12 THRUSTERS (95/65)

WOD#2  - 8 MIN TIME CAP
1RM OHS!

WOD - WEDNESDAY, DECEMBER 21ST 2011

* WELL DONE ATTACKING YOUR GOATS TODAY.  WE HAD SOME FIRSTS TODAY! JONI, CHRISTINA AND DANA ALL GOT DOUBLE UNDERS!  NEIL FINALLY GOT HIS HANDSTANDS AND A BUNCH OF ARE ATHLETES IMPROVED THERE WEAKNESSES.

SKILL
750M ROW FOR TIME
100 DOUBLE UNDERS FOR TIME OR 3 MIN TIME CAP WHICHEVER COMES FIRST

WOD
15 MIN TO FIND YOUR 1RM SNATCH
15 MIN TO FIND YOUR 1RM CLEAN




* REALLY WATCH THE FORM ON THESE GUYS.  ABSOLUTELY UNBELIEVABLE SPEED, TECHNIQUE AND ATHLETICISM!

RESULTS FROM 12/20/11

WOD - TUESDAY, DECEMBER 20TH

MATT AND STEVE TRYING TO RECOVER FROM TODAYS WOD!

********HOLIDAY SCHEDULE IS AS FOLLOWS*********
- DECEMBER 24TH - OPEN GYM - 9AM (DO NOT NEED TO SIGN UP FOR CLASS)
- DECEMBER 25TH - GYM CLOSED
- DECEMBER 26TH - OPEN GYM - 9AM (DO NOT NEED TO SIGN UP FOR CLASS)
- DECEMBER 27TH - DECEMBER 31ST - REULAR SCHEDULE
- JANUARY 1ST - GYM CLOSED

SKILL
GOAT = SOMETHING YOU SUCK AT
3 MIN AMRAP OF GOAT #1 (CHOOSE 1 MOVEMENT)
2 MIN AMRAP OF GOAT #2 (CHOOSE 1 MOVEMENT)

WOD
"DIANE"
21-15-9
DEADLIFTS(225/135)
HSPU

RESULTS FROM 12/19/11

WOD - MONDAY, DECEMBER 19TH 2011

STRENGTH
BACK SQUAT - 7X1 @ 95% OF YOUR 1RM

WOD
4 ROUNDS
400M RUN
40 MEDBALL CLEANS

CASH-OUT - 50 KB SWINGS (1.5/1) - TRY TO DO THESE UNBROKEN!

WOD - SUNDAY, DECEMBER 18TH 2011

*JANUARY WE WILL START COMPETITORS CLASSES ON FRIDAY NIGHTS AND SUNDAYS! WHO IS IN AND WANTS TO PREP FOR THE OPENS THIS YEAR STARTING IN FEBRUARY?

**CROSSFIT 610 IN ALLENTOWN, PA WE WILL BE HOSTING THE GARAGE GAMES SERIES JAN 14TH.  THERE IS A RX'D DIVISION AS WELL AS A SCALED DIVISION SO IF YOU ARE INTERESTED IN COMPETING CHECK THE LINK BELOW.

2ND ANNUAL PA FITTEST @ CROSSFIT 610

*** HAPPY BIRTHDAY TO NICOLE!

SUNDAY PARTNER WOD

"FOLLOW THE LEADER"

-3 ROUNDS- 

50 DOUBLES

40 ABMAT SITUPS

30 JUMPING LUNGES

20 RING ROWS

10 FLOOR WIPERS

ONE PARTNER WORKS AT A TIME AND COMPLETES ALL MOVEMENTS THEN TAGS THEIR PARTNER. WHEN BOTH PARTNERS ARE DONE THAT EQUALS 1 ROUND. COMPETE 3 ROUNDS! 

WOD - SATURDAY, DECEMBER 17TH 2011

* WOW DEF SOME PERSISTENCY TODAY!  WE HAD 4 PEOPLE DO THEIR FIRST WOD RX'D.  YOU WANNA TALK ABOUT A PERSISTENT MAN.  PAT THIS MORNING WAS AT CLASS FOR AN EXTRA 40 MIN FINISHING THE WOD RX'D.  KNUCKLES WERE BLEEDING, BUT HE FINISHED.  GREAT JOB TO ALL!

** HAPPY BIRTHDAY JESSE!

LOOK AT THIS PIC RECENTLY SUBMITTED!  DIET AND HARD WORK WILL GET YOU THESE RESULTS.  ITS NOT ALWAYS ABOUT THAT NUMBER ON THE SCALE.  THIS PIC DEF SHOWS THAT!

WOD

TABATA
8 ROUNDS - 20 SEC ON 10 SEC OFF
BOX JUMPS
1 MINUTE REST
KB SWINGS
1 MINUTE REST
HSPU
1 MINUTE REST
KB SHOULDER TO OVERHEAD
1 MIN REST
PUSHUPS

LOWEST # IS YOUR SCORE(8,8,8,8,8,8,8,8,1) YOUR SCORE = 1
TOTAL ALL YOUR SCORES IS WHAT IS POSTED ON THE BOARD!

RESULTS FROM 12/16/11

WOD - FRIDAY, DECEMBER 16TH 2011

THE 5PM "MEATBUCKETS" 

THE LADIES AT 9:30 GETTING THEIR BURPEE PULLUPS IN!

* GREAT DAY TODAY AT KOB.  AWESOME TO SEE PEOPLE HITTING THERE 85% SHOULDER PRESS LIKE IT WAS BABY WEIGHT.  GUESS WHAT GUYS YOU ARE GETTING STRONGER.  I ALSO WANNA ADD WHO WOULD HAVE THOUGH IN 6 SHORT WEEKS THAT YOU WOULD HAVE BEEN ABLE TO COMPLETE 100 BURPEE PULLUPS! VERY HAPPY TO SEE THE PROGRESS.

** COUPLE IMPORTANT DATES**
DECEMBER 23RD = 12 DAYS OF CHRISTMAS WOD.  COME DRESSED IN YOUR BEST/UGLIEST CHRISTMAS SWEATER AND BE READY TO WORKOUT.
DECEMBER 24TH AND DECEMBER 26TH = OPEN GYM 9:00AM - 10:00AM RUN BY THE MASTER BLASTER STEVE.
JAN 3RD = 9 WEEK BEST SHAPE OF YOUR LIFE CHALLENGE.  WE WILL HAVE A MEETING AT 7PM TO DISCUSS CHALLENGE DETAILS.
JAN 9TH = BEST SHAPE OF YOUR LIFE CHALLENGE BEGINS.
JAN 14TH = RIPPING UP THE FLOOR AND INSTALLING NEW FLOORING IF ANYONE IS AROUND AND WANTS TO HELP US.
JAN 15TH/JAN 16TH - GYM WILL BE CLOSED SORRY FOR THE INCONVENIENCE.

STRENGTH
DEADLIFTS FRIDAY (CAUSE WE LIFT HEAVY SHIT ON FRIDAY)
2-2-2-2-2-2-2 - @ 85% OF YOUR 1RM

WOD
"ANNIE"
50-40-30-20-10
DOUBLE UNDERS
SITUPS
CASH-OUT = 800M RUN

RESULTS FROM 12/15/11

WOD - THURSDAY, DECEMBER 15TH 2011

* PACKED HOUSE AGAIN AT THE KOB.  AWESOME JOB BY ALL ON TRYING TO NAIL DOWN THOSE SQUAT SNATCHES.  COME IN ON THURSDAY FOR MIKE'S FAVORITE WOD OF ALL TIME!

STRENGTH
3-3-3-3-3- SHOULDER PRESS @85% OF YOUR 1RM.

WOD
100 GI JANES FOR TIME
AKA: BURPEE PULLUPS
* IDEAL HEIGHT IS 1 FT ABOVE YOUR REACH.  IF THE BARS ARE WELL OUT OF YOUR REACH WE CAN USE THE RINGS AS WELL.

GREG IN MINUTE 12!

GREG IN MINUTE 12:15!  GREAT JOB BUDDY ATTA WAY TO PUSH YOURSELF.

RESULTS FROM 12/14/11

WOD - WEDNESDAY, DECEMBER 14TH 2011

9:30 WALL CLIMBS

6PM WALL CLIMBS

5PM WALL CLIMBS.

BARBELL ROLLOUTS!

*  WALL CLIMBS = AWESOME!!! GREAT JOB TODAY EVERYONE ON ATTEMPTING TO GET UP ON THAT WALL AND REALLY GIVING IT HELL!

** GUYS PLEASE MAKE SURE YOU ARE REGISTERING FOR CLASS!  WITH THAT BEING SAID PLEASE DONT REGISTER FOR CLASS EARLY AND NOT SHOW UP. LETS TRY TO BE RESPECTFUL OF EVERYONE ELSE AND NOT TAKE SOMEONES SPOT AWAY IF YOUR NOT GOING TO SHOW UP.  THANKS!

*** ASK YOURSELF HAVE YOU BEEN DOING ALL YOU CAN TO MAKE LIFE CHANGES?  YOU CAN COME TO THIS GYM AND BUST YOUR ASS EVERYDAY BUT WHEN YOU GET HOME MAKE SURE YOU TELL YOURSELF  "YOU CANT OUT TRAIN A CRAPPY DIET".  LETS ALL BUCKLE DOWN AND REALLY FOCUS ON OUR DIET.  THERE IS A REASON NUTRITION IS THE BASE OF THIS TRIANGLE.  EVERYTHING YOU DO IN THE GYM COMES OFF THIS PYRAMID RIGHT HERE.

SKILL
500M ROW FOR TIME
20 GHD SITUPS

THEN REVIEW:

WALLBALLS
SQUAT SNATCHES

WOD
3 ROUNDS
30 WALLBALLS
30 SQUAT SNATCHES (75/55)

WOD - TUESDAY, DECEMBER 13TH 2011

DONT FORGET YOUR MOBILITY!

SKILL
WALL CLIMBS


WOD# 2
AMRAP 20 MIN ( YES THE VIDEO IS 5 ROUNDS!)
10 WALL CLIMBS
10 T2B
20 BOX JUMPS (24/20)

RESULTS FROM 12/12/11

WOD - MONDAY, DECEMBER 12TH 2011

STRENGTH
BACK SQUAT - 6X2 @90% OF YOUR 1RM

WOD
5 ROUNDS
11 SHOULDER TO OVERHEAD (155/105)
21 DOUBLE UNDERS






- MIKE AT THE COMPETITION DOING THE AMRAP 6 MIN - 3,3,6,6,9,9,12,12,15,15,18,18 - POWER CLEAN (185) - RING DIP WOD

RESULTS FROM 12/11/11

WOD - SUNDAY, DECEMBER 11TH 2011

MIKE AND MOLLY BOTH TAKE 2ND AT THE CROSSFIT HOBOKEN THROWDOWN.

WHAT DOES THAT FACE SAY?

WOD

PARTNER WOD

MAX KB SWINGS

400 WALL BALLS (20/10KG)

-PARTNER 200M RUN-

PARTNER "A" STARTS KB SWINGS...PARTNER "B" BEGINS WALL-BALLS UNTIL KB SWING IS DROPPED. BOTH THEN GO AND RUN 200M...PARTNER "B" THEN COMES TO KB SWINGS WHILE PARTNER "A" CONTINUES THEIR WALL-BALLS. ROTATION CONTINUES UNTIL 400 WALL-BALLS ARE COMPLETE!

SCORE = TIME AND KB SWINGS REPS

RESULTS FROM 12/10/11