WOD - WEDNESDAY, FEBRUARY 1ST 2012

6AM ARMY CRAWLS.

TUMBLES.

TUMBLES.

SKILL WOD

2 MIN MAX SHOULDER TOUCHES.

THEN 

3 MIN MAX DISTANCE HANDSTAND WALKS.

WOD

"DEATH BY PULLUPS"

MINUTE 1 DO 1 PULLUP

MINUTE 2 DO 2 PULLUPS

MINUTE 3 DO 3 PULLUPS.....

CONTINUE THIS PATTERN UNTIL YOU CAN NO LONGER COMPLETE THE MINUTE.

RESULTS FROM 1/31/12

WOD - TUESDAY, JANUARY 31ST 2012

CrossFit King of the Beach Polar Bear Team

It's that time of year when Long Beach jumps into the ocean on super-bowl sunday for The Make-A-Wish Foundation.  AND this year members of CrossFit KOB will be participating!  The  link below will take you to the CrossFit KOB Make-A-Wish donation page.  Anything you can do to help us reach our fundraising goal is greatly appreciated.  Last year enough money was raised by the Long Beach Polar Bears to grant 77 wishes!!!

https://www.kintera.org/faf/donorReg/donorPledge.asp?ievent=997360&supId=350477154

AND if you want to join the KOB Polar Bear team...... Please add you name to the sign-up sheet on the bulletin board.  There will be a Polar Bear team workout on Sunday 2/5 at 10am and then we will all head out to the Plunge together!  

Please pass along our fundraising link to family and friends to help us reach our fundraising goals!

Hope to see you all there!


LONG BEACH SUPER BOWL SPLASH DETAILS:

DATE:  SUNDAY, FEBRUARY 5th, 2012
EVENT TIME:  12:30 pm in the water at 1:30 pm
LOCATION:  On the Boardwalk @ Edwards/Riverside/Long Beach Boulevard

WARM-UP
2 ROUNDS
BEAR CRAWL
ARMY CRAWL
FORWARD ROLL
WALKING LUNGES
THEN:
LEG KICKS-QUAD PULLS-ARMS CIRCLES


STRENGTH
12 MIN TO FIND 1RM SNATCH


ENDURANCE
6 ROUNDS
1 MIN ON 1 MIN OFF DOUBLE UNDERS

WOD
AMRAP 15 MIN
200M RUN (YES WE ARE RUNNING AGAIN 54 DEGREES ON JAN 31ST!)
9 KB SWINGS (2/1.5)
9 K2E

WOD - MONDAY, JANUARY 30TH 2012

* LETS HAVE A BIG WEEK OF TRAINING THIS WEEK.  WE ARE CAPPING THE WEEK OFF ON FRIDAY WITH THE CROSSFIT TOTAL! LETS SEE ALL THE PROGRESS IN STRENGTH WE HAVE MADE.

** IF YOU HAVE BEEN ASKING MIKE OR SEAN FOR SUPPLEMENTS THEY HAVE BEEN ORDERED AND ARE AT THE GYM RIGHT NOW.  IF YOU WANT PROTEIN, FISH OIL OR VITAMINS WE HAVE THEM!

*** NUTRITION IS KEY.  WE ARE APPROACHING THE 4 WEEK MARK TO OUR PALEO CHALLENGE HOW IS EVERYONE FEELING?

ILCH AND MATTY WORKING ON THERE MUSCLEUPS!

WARM-UP
200M RUN
20 POWER CLEANS - PVC PIPE
20 JUMP SQUATS
PASS THRUS
ROCK AND STRETCH
QUAD PULLS

*** PLEASE COME IN KNOWING WHAT WEIGHT FOR BACK SQUAT YOU ARE DOING AND IF YOU ARE GOING TO DO STRENGTH OR ENDURANCE.  LETS BE CONSISTENT TOWARDS OUR GOALS.

STRENGTH
5X5 AT LAST WEEKS 5RM BACK SQUAT
- 1 SET EVERY 3 MIN

ENDURANCE
EVERY MINUTE ON THE MINUTE
10 TUCK JUMPS
10 BURPEES
WITH REMAINING TIME ON THE MINUTE PLANK HOLDS.

WOD
21-15-9
POWER CLEANS (155/105)
AFTER EACH ROUND 400M RUN

RESULTS FROM SUNDAY 1/29/12

WOD - SUNDAY, JANUARY 29TH 2012

* THANKS FOR COMING OUT TO THE GRAND OPENING TODAY.  WHAT A AWESOME EVENT THAT WAS.  GREAT FOOD BY RAY AND A GREAT TIME BY ALL! COME OUT READY TO ROCK AND ROLL TOMORROW.


PARTNER WOD SUNDAY
5 ROUNDS
PARTNER 1 DOES 50 DOUBLE UNDERS.
PARTNER 2 DOES AMRAP 10 T2B AND 5 WALL CLIMBS.
SWITCH WHEN PARTNER 1 FINISHES DOUBLE UNDERS.
* SCORE = TOTAL ROUNDS COMPLETED

COMPETITOR RESULTS FROM 1/28/12

RESULTS FROM 1/28/12

WOD - SATURDAY, JANUARY 28TH 2012

WOD
IN 12 MINUTES
RUN 1 MILE
W REMAINING TIME MAX PUSHUPS

* YOUR SCORE = MAX REPS OF PUSHUPS

CASH-OUT FOR TIME = 100 ABMAT SITUPS FOR TIME

RESULTS FROM 1/27/12

RESULTS FROM FROM COMPETITORS WOD 1/27/12

WOD - FRIDAY, JANUARY 27TH 2012

CONGRATS LADIES FIRST WOD AS PRESCRIBED! AWESOME WORK ETHIC ON THESE TWO.

WARMUP - ALL DONE W PVC PIPE
10 BURPEES
20 DEADLIFTS
20 GOODMORNINGS
20 THRUSTERS


STRENGTH
12 MIN TO FIND YOUR 5RM DEADLIFT

ENDURANCE
3 ROUNDS
250M ROW
10 DEADLIFTS (95/65)

WOD
10-9-8-7-6-5-4-3-2-1
THRUSTERS (135/95)
C2B PULLUPS

RESULTS FROM 1/26/12

WOD - THURSDAY, JANUARY 26TH 2012

JOEL WELCOME TO THE MUSCLE-UP CLUB! CONGRATS MY MAN ALOT OF ATTEMPTS BUT FINALLY THERE!!

CONGRATS NEIL! MUSCLE-UP CLUB MEMBER AND NYC FINEST!

* GREAT JOB TODAY ON THE MUSCLE-UPS AND HANG SNATCHES.  GREAT SEEING EVERYONES PROGRESS ON BOTH THE MUSCLEUPS AND THE WEIGHT YOU ARE STARTING TO BE ABLE TO MOVE ON THE SNATCHES!

**  SO TOMORROW WE WILL BE PLAYING COUNTRY MUSIC ALLLLLL DAY. IF YOU DONT LIKE IT DEAL W IT! BITCHING = 50 BURPEE PULL-UPS FOR TIME PER BITCH!

WARMUP
2 ROUNDS
20 JUMPING JACKS
20 PUSH PRESS - PVC PIPE
20 AIR SQUATS

ENDURANCE
4 ROUNDS
200M RUN
25 MOUNTAIN CLIMBERS

STRENGTH
10 MIN TO FIND YOUR 2 REP MAX PUSH PRESS

WOD
3 ROUNDS
20 NINJA WALL BALLS
20 PUSH PRESS (75/55)
20 STRAIGHT LEG SITUPS

RESULTS FROM 1/25/12

WOD - WEDNESDAY, JANUARY 25TH 2012

5PM AWESOME JOB TODAY!  EVERY SINGLE WEIGHT AND BAR IN THE GYM WAS USED AT 5PM TODAY VERY IMPRESSIVE!

BRENDAN CRUSHING TODAYS WOD!

* WHAT A AWESOME JOB ON THIS NICE DAY.  ALOT OF RUNNING MIXED WITH HEAVY DEADLIFTS AND HSPU MADE FOR A TOUGH DAY!

** HOW IS THE DIET TREATING YOU?  BUMP UP YOUR WATER INTAKE AND REMEMBER GREENS AT ALL YOUR MEALS!

*** GUYS PLEASE DO NOT SIGN INTO CLASS IF YOU ARE NOT GOING TO SHOW UP. MAKE SURE YOU CANCEL OUT OF CLASS IF YOU ARE NOT GOING TO SHOW.  REMEMBER THERE ARE OTHER PEOPLE THAT GET SCREWED IF YOU DONT CANCEL OUT. THANKS.

WARMUP
2 ROUNDS
20 OH WALKING LUNGES W PVC PIPE
20 HANG SNATCHES W PVC PIPE
THEN AFTER 3 ROUNDS ARE COMPLETE
LEG KICKS
QUAD PULLS
ARM CIRCLES
PASS THRUS

SKILL
MUSCLE-UPS
NEGATIVES

WOD
2 ROUNDS
15 MUSCLEUPS(CANT DO MUSCLE-UPS SUB 2X - 3 SEC NEGATIVE HOLDS AND 2 CLAPPING PUSHUPS PER 1 MUSCLEUP)
30 HANG SNATCHES(115/75)

RESULTS FROM 1/24/12

RESULTS 2

WOD - TUESDAY, JANUARY 24TH 2012

WARMUP
1 MIN MAX DOUBLE UNDERS
10 PASS THRUS
INSIDE OUT SWINGS
ROCK AND STRETCH

STRENGTH
12 MIN TO FIND 1RM POWER CLEAN

ENDURANCE
3 ROUNDS
400M RUN
25 ABMAT SITUPS

WOD
AMRAP 20 MIN
800M RUN
W THE REMAINDER OF THE TIME
10 DL (225/135)
5 HSPU (25/FLOOR)
AT THE 10 MINUTE MARK RUN 800M

RESULTS FROM 1/23/11

MORE RESULTS

WOD - MONDAY, JANUARY 23RD 2012

* IF YOU WANT TO DO ENDURANCE INSTEAD OF STRENGTH YOU WILL NOW HAVE AN OPTION TO THAT.

** WATH CHRIS  SPEALLER ATTEMPT FOR 100 PULLUPS N A ROW RIGHT HERE!
CHRIS SPEALLER QUEST FOR 100 PULLUPS!

WARM-UP
200M RUN
15 AIR SQUATS
15 ABMAT SITUPS
15 KIPS
10 LEG KICKS
10 QUAD PULLS
10 ARMS CIRCLES

STRENGTH
12 MINUTES TO FIND YOUR 5RM BACK SQUAT

ENDURANCE 
3 X 500M ROWS

WOD
4 ROUNDS 
7 BURPEES
14 KB SWINGS(2/1.5)
30 BOX JUMPS(24/20)
14 KB SWINGS(2/1.5)
7 BURPEES
1 MIN REST

*SCORE IS TOTAL TIME INCLUDING REST

RESULTS FROM 1/21/12

RESULTS FROM 1/22/12

WOD - SUNDAY JANUARY 22ND 2012

WOD #1
5 MIN AMRAP (135/95)
PARTNER 1 DOES 5 POWER SNATCHES WHILE PARTNER 2 RESTS
PARTNER 2 DOES 5 POWER SNATCHES WHILE PARTNER 1 RESTS

WOD # 2 
DONE W THE SAME PARTNER - KB CHALLENGE (2/1.5POOD)
5 ROUNDS - 30 KB SWINGS ON THE MINUTE REST 1 MINUTE
MINUTE 1 - PARTNER 1 ATTEMPTS 30 KB SWINGS - PARTNER 2 RESTS
MINUTE 2 - PARTNER 2 ATTEMPTS 30 KB SWINGS - PARTNER 1 RESTS
* FOR EVERY ROUND OF 30 NOT COMPLETED YOUR GROUP OWES 25 BURPEES.

PACKED HOUSE SNOW DAY! AWESOME JOB.

WOD - SATURDAY, JANUARY 20TH 2012

BRI KICKIN IT MID WOD!

JOEYYYYYY WELCOME TO THEMUSCLE UP CLUB BROTRHER!

WOD
TABATAS
AIR SQUATS
PUSHUPS
ABMAT SITUPS
ROWING
DEADLIFTS
TEN METER RUNS
REST

* SCORE= TOTAL REPS COMPLETED

RESULTS FROM 1/20/12

WOD - FRIDAY, JAN 20TH 2012

STRENGTH
12 MIN TO FIND 1RM OHS

WOD
8 ROUNDS EACH FOR TIME (1 MIN REST AFTER EACH ROUND)
8 GI JANES (GI JANE = BURPEE PULLUP)
200M RUN

WOD - THURSDAY, JANUARY 19TH 2012

8PM GROUP GETTING READY FOR THE START OF THE WOD!

* IVE BEEN ASKING YOU GUYS ABOUT HOW THE CHALLENGE IS COMING AND WE ARE GETTING SOME RAVE REVIEWS.  KEEP STICKING WITH THIS PLAN AND YOU WILL REALLY SEE LIFE CHANGES!

** GREAT FIRST DAY BACK! SO HAPPY TO SEE EVERYONE HAPPY, AND READY TO WORK OUT HARDER THAN BEFORE.

*** PATRICK OWENS FOUNDATION!

Please save the date for the Owens family annual fundraiser to benefit ACDS. 5:30pm to 11pm. Includes cocktail hour, open bar, full dinner, comedy show, band and more!

STRENGTH
SHOULDER PRESS
65% - MAX REPS
75% - MAX REPS
85% - MAX REPS
95% - MAX REPS


WOD
4 ROUNDS
16 BOX JUMPS (24/20)
16 HANG CLEANS (95/65)
16 FRONT SQUATS (95/65)
6 WALL CLIMBS

RESULTS FROM 1/18/12

WOD - WEDNESDAY, JANUARY 18TH 2012

* THANKS SO MUCH TO EVERYONE THAT HELPED US GET THE GYM BACK IN ORDER.  PAT (40HRS STRAIGHT SHIFT), BRENDAN, GREG, CHRIS (WHO IS A FREAKIN MACHINE),  KEITH, CASEY, ALEX, ROB MCCULOUGH, ILCH (THE HUMAN DISASTER), JOEL, FITZ AND EVERYONE ELSE WHO CAME DOWN AND REALLY PUT THERE EFFORT IN TO HELP US.  WE APPRECIATE IT MORE THAN YOU KNOW.  THE PLACE LOOKS GREAT AND WE ARE SO EXCITED TO GET CLASSES GOING AGAIN TOMORROW!

** PLEASE DONT FORGET TO SEND MIKE YOUR POINTS AT MIKE.CROSSFIT610@GMAIL.COM .  HOPE EVERYONES CHALLENGE IS GOING WELL. ANY QUESTIONS FEEL FREE TO ASK.


SKILL
800M RUN
REST 2 MIN
400M RUN

WOD
21-15-9
DEADLIFTS (225/135)
TOES TO BAR

ANTHONY AND ROB GETTING READY TO SNATCH!

GYM STILL CLOSED. WE WILL BE OPEN WEDNESDAY MORNING BACK TO REGULAR SCHEDULE.

WE ARE SO SORRY THIS TOOK SO LONG.  TOOK LONGER THAN EXPECTED BUT ALL FOR SAFETY!

GYM CLOSED TUESDAY MORNING

WE REALLY APOLOGIZE FOR THE INCONVENIENCE.  ITS FOR EVERYONES SAFETY.  PLEASE CHECK THE BLOG AGAIN AROUND 1:00 PM TUESDAY ABOUT THE NIGHT CLASSES.

KEEP CHECKING THE BLOG

Just a reminder guys, due to the renovating of the floor, the gym will be closed MONDAY. We still hope to open tomorrow but that status is still up in the air. Check here and the blog for more information. If you are bored today, come grab a sheet a of plywood, a 2x4, or a 2x8, and help us carry it all inside! I know, it's a great idea!

GYM CLOSED

WE WILL BE CLOSED SUNDAY AND MONDAY FOR RENOVATIONS. SORRY FOR THE INCONVENIENCE.

CONGRATS TO KAIT, ANTHONY, ROB AND ILCH AT PA FITTEST THIS WEEKEND.

PLACING
KAIT - 2ND
ANTHONY 3RD
ROB 4TH
ILCH 8TH

FOR 3 MONTHS INTO CROSSFIT THESE GUYS KILLED IT.  YOU COULDN'T BELIEVE THE AMOUNT OF COMPLIMENTS THEY WERE GETTING FROM EVERYONE OUT HERE AS WELL AS BEING ABLE TO PERFORM IN FRONT OF THE 400-500 PEOPLE THAT CAME OUT AND WATCHED. IM SO PROUD OF YOU GUYS!

KAIT JUST A LITTLE BUSY WINNING THE SNATCH LADDER!

WOD - SATURDAY, JANUARY 14TH 2011

MURPH! AWESOME JOB EVERYONE.

WOD
10 - 1
KB SWINGS
BOX JUMPS
ABMAT SITUPS

* WOD GOES 10-10-10-9-9-9-8-8-8 ALL THE WAY TO 1!

CASH OUT (NO INCLUDED IN YOUR TIME) - ACCUMULATE 2 MIN OF RING - LSITS

RESULTS FROM YESTERDAYS WOD!

RESULTS FROM MURPH

WOD - FRIDAY, JANUARY 13TH 2011

* DUE TO THE AMOUNT OF DEADIFTS WE DID ON THURSDAY WE WILL BE DOING A LONGER ENDURANCE WOD TODAY.  HOW BOUT THIS ONE TO END HERO WEEK!!!! AS YOU ARE WORKING OUT ON FRIDAY REMEMBER THE SACRIFICE THESE PEOPLE MAKE SO WE CAN LIVE OUR EVERYDAY LIVES.  COME OUT AND GIVE THIS ALL YOU GOT.

** WEEKEND SCHEDULE SAT CLASS 9AM. SUNDAY AND MONDAY CLASSES WILL BE CANCELLED DUE TO GYM RENOVATIONS.  SORRY FOR THE INCONVENIENCE.

*** CONGRATS TO THE GRADUATING ELEMENTS CLASSES.  GET READY TO BE HAZED!

7AM ELEMENTS GRADUATING CLASS. 

7PM GRADUATING CLASS.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

WOD

1 MILE RUN

100 PULLUPS

200 PUSHUPS

300 AIR SQUATS

1 MILE RUN
* YOU MAY BREAK UP THE REPS ANYWAY YOU WANT BUT THE MILES MUST BE DONE BEFORE AND AFTER.  ALSO IF YOU HAVE A WEIGHTED VEST BRING IT IN AND USE IT!

READ MURPHS FULL STORY HERE

WOD - THURSDAY, JANUARY 12TH 2012

8PM!

* 9:30AM CLASS WILL BE MOVED TO 9:45 JUST THURSDAY ONLY.  SORRY FOR THE INCONVENIENCE.

** WOW! DOUBLE UNDERS COMING A LONG WAY.  WE HAD A FEW ATHLETES COMING IN TO TODAYS WOD WITH 0 DOUBLE UNDERS, AND PULLING OUT A BIG NUMBER. CONGRATS GUYS.

STRENGTH
2 PUSH PRESS ON THE MINUTE EVERY MINUTE FOR 6 MIN AT 90% OF YOUR 1RM

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.

WOD
"DT"
5 ROUNDS - ALL W (155/105)
12 DEAD-LIFTS
9 HANG CLEANS
6 SHOULDER TO OH

RESULTS FROM 1/11/12

WOD - WEDNESDAY, JANUARY 11 2012

* WE ARE SO IMPRESSED WITH YOUR GUYS PROGRESS!  WE HAD ABOUT 90% OF YOU GET UP ON THE WALL AND DO HANDSTAND PUSHUPS IN THE WOD TODAY!  NEXT TIME WE ARE GETTING 100% AND REAL HAPPY WITH THE EFFORT.

** REMEMBER GREENS AND FRUITS ALONG WITH ALOT OF WATER ON THIS 8 WEEK BEST SHAPE OF YOUR LIFE CHALLENGE.  ALREADY 2 DAYS IN!!!!


SKILL
K2E
OH WALKING

Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009. 

He was engaged to be married with Lisa Esposito.

WOD
"PAUL"
5 ROUNDS
50 DOUBLE UNDERS
35 K2E
20 YARD WALK WITH 185/135 OH
(DUE TO SPACE ISSUES WE WILL WALK OUTSIDE WITH 2/1.5 POOD KB OH FOR 100M!)

WOD - TUESDAY, JANUARY 10TH 2012

SKILL/ENDURANCE
500M ROW FOR TIME



                                                                              WOD

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005

"JT"
21-15-9
HSPU
RING DIPS
PUSHUPS

WOD - MONDAY, JANUARY 9TH 2012

* HERO WEEK!!!! WE WILL PLAY THE NATIONAL ANTHEM BEFORE EVERY CLASS!
REMEMBER DURING THESE HERO WODS YOU ARE WORKING OUT, PUSHING YOURSELVES AND HARD AS YOU CAN FOR THESE FALLEN SOLDIERS!

** WE START OUR 8 WEEK PALEO CHALLENGE MONDAY, JANUARY 9TH.  THERE IS A $20 BUY IN. MAKE SURE TOMORROW YOUR BEFORE PICS ARE TAKEN, AND WE WILL TAKE MEASUREMENTS, BODY-FAT AND WEIGHT TOMORROW.

STRENGTH
BACK SQUATS
7X3 @ 85% OF YOUR 1RM

WOD
21 OHS (95/65)
42 PULLUPS
15 OHS
30 PULLUPS
9 OHS
18 PULLUPS

SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.

WOD - SUNDAY, JANUARY 8TH 2011

PARTNER WOD SUNDAY

WITH A PARTNER COMPLETE THE FOLLOWING FOR TIME

400M RUN (MUST BE RAN TOGETHER)

- AFTER THE RUN ONLY ONE PERSON WORKS AT A TIME

20 PUSH PRESS (135/95)
20 OVER THE BAR BURPEES
15 PUSH PRESS
15 OVER THE BAR BURPEES
10 PUSH PRESS
10 OVER THE BAR BURPEES
5 PUSH PRESS
5 OVER THE BAR BURPEES

400M RUN (MUST BE RAN TOGETHER)

RESULTS FROM 1/7/12

WOD - SATURDAY, JANUARY 7TH 2011

HAHA WOW! ANTHONY PASSED OUT!  HERE IS A AWESOME QUOTE FROM KRISTIN TODAY
"YEAAAA SO, I THINK I THREW UP IN MY OWN MOUTH NUMEROUS TIMES!"

* GRAND OPENING ON JAN 28TH WHO IS IN???

** ROB SANTORO, ANTHONY RIGGIO, ANDREW ILCH, AND KAITLYN FITZGERALD ARE ALL COMPETING NEXT WEEKEND AT CROSSFIT 610 FOR PA'S FITTEST COMPETITION SPONSORED BY GARAGE GAMES.  EVERYONE SHOULD COME CHECK IT OUT AND SUPPORT THEM.

*** LASTLY FEB 25TH THE WORLD WIDE OPEN STARTS.  I THINK AS MANY OF YOU AS POSSIBLE SHOULD SIGN UP AND COMPETE.  ITS ALL DONE IN THE COMFORTS OF OUR OWN GYM.  HERE IS A VIDEO TO SHOW WHAT IT ENTAILS.

WOD 
AMRAP 20 MIN
BUY IN = 100 DOUBLE UNDER
THEN:
3 FORWARD ROLLS
6 HSPU
9 T2B

RESULTS FROM 1/6/12