WOD - TUESDAY, NOVEMBER 1ST 2011

ENDURANCE

2 ROUNDS

3 MIN SINGLE JUMP ROPES

MAX PUSHUPS

WOD

3-3-3-3-3-3-3 - TAP N GO POWER CLEANS

EVERYONES INSPIRATION!  65 YEARS OLD AND KICKING ASS.  PATRICIA YOU ARE AWESOME!

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WOD - MONDAY, OCTOBER 31ST 2011

STRENGTH
3-3-3-3-3 - BACK SQUAT

WOD
21-15-9
HSPU
T2B

WOD - FRIDAY, OCTOBER 28TH 2011

STRENGTH
2-2-2-2-2-2 - DEADLIFTS (REST 90 SECONDS)

WOD
"CINDY"
AMRAP 20 MIN
5 PULLUPS
10 PUSHUPS
15 AIR SQUATS

RESULTS FROM 10/28/11

WOD - THURSDAY, OCTOBER 27TH 2011

STRENGTH
5-5-5-5-5 - SHOULDER PRESS

WOD


ON THE MINUTE - EVERY MINUTE - FOR 15 MINUTES PERFORM 10 KB SWINGS.  WITH THE REMAINING TIME DO AMRAP DOUBLE UNDERS.

YOU SCORE = TOTAL DOUBLE UNDERS

- CHECK OUT THIS AWESOME VIDEO BELOW.  IF THIS DOESNT GET YOU JACKED UP TO COME ON IN AND WORKOUT I DONT KNOW WHAT DOES!

WOD - WEDNESDAY, OCTOBER 26TH 2011

------ MOBILITY AND STRETCHING -------

WOD
AMRAP 15 MINUTES
250 M ROW
20 AIR SQUATS
15 T2B

JENNIFER WORKIN ON THOSE KB SWINGS!

THANKS CHERYL AND AUNT ELLEN! 

THE GROUP LEARNING THERE OH PRESSES.

RESULTS FROM 10/25/11

WOD - TUESDAY, OCTOBER 25TH 2011

- AWESOME OPENING DAY HERE AT KOB!  40 ELEMENTS ATHLETES, AND 6 GROUP ATHLETES HITTIN UP FRAN!

ENDURANCE
800M RUN
50 SITUPS
400M RUN

WOD
5 ROUNDS
10 POWER CLEANS (135/95)
10 BURPEES

WOD - MONDAY, OCTOBER 24TH 2011

OPENING DAY AT CROSSFIT KING OF THE BEACH! WE ARE SO EXCITED TO FINALLY BE OPEN AND READY TO ROCK AND ROLL.  WE ARE KICKING IT OFF IN TRUE CROSSFIT FASHION WITH OUR OLD FRIEND "FRAN"

STRENGTH
FIND YOUR 5RM BACK SQUAT

WOD
"FRAN"
21-15-9
THRUSTERS(95/65LBS)
PULLUPS

WE ARE OPENING MONDAY!

MONDAY WILL BE OUR OPENING.

IF YOU WANNA SIGN UP FOR YOUR FIRST SET OF ELEMENTS CLASSES YOU NEED TO GO TO WWW.CROSSFITKINGOFTHEBEACH.COM AND CLICK SCHEDULE.  THEN CREATE A SIGN IN NAME AND PASSWORD AND SIGN UP FOR YOUR ELEMENTS CLASSES!

Bootcamp #10!!!!!!

BOOT CAMP 10 WAS INTENSE AND FUN.  WE DID A HERO WOD "BLAKE" 4 ROUNDS - 100FT WALKING LUNGE, 30 BOX JUMPS, 20 WALL BALLS, 10 HAND RELEASE PUSHUPS AND EVERYONE FOUGHT THREW THE WHOLE WOD.

BOOTCAMP #9

ANOTHER GREAT INTERESTING WORKOUT W THE DECK OF CARDS.  WE DEF TOOK IT EASY ON THE LEGS TODAY DUE TO THE TON OF WALLBALLS WE DID ON TUESDAY NIGHT!