WOD - THURSDAY, MARCH 1ST 2012

LADIES WALLBALLING!

WARM-UP
30 SEC DOUBLE UNDERS
10 PASS THRUS
10 ROCK AND STRETCH
20 SPLIT JERK
10 POWER SNATCHES
10 SQUAT SNATCHES


STRENGTH
1-1-1-1-1-1-1 - SPLIT JERKS (INCREASE WEIGHT EACH SET)
- FOCUS ON MOVING YOUR FEET FAST AND DRIVING YOUR HIPS UP AND THEN UNDER THE BAR!

ENDURANCE
10 MIN
MIN 1-3-5-7-9 - DOUBLE UNDERS
MIN 2-4-6-8-10 - PLANK HOLDS

"OPEN WOD 12.2"
10 MINUTES TO DO AS MANY REPS AS YOU CAN
30 SNATCHES (75/45)
30 SNATCHES (135/75)
30 SNATCHES (165/100)
30 SNATCHES (210/120)
CLICK HERE TO WATCH OPEN WOD 12.2

RESULTS FROM 2/29/12

WOD - WEDNESDAY, FEBRUARY 29TH 2012

* AWESOME JOB ON THE HANG CLEANS TODAY.  SOME AWESOME WEIGHT BEING MOVED AND FORM LOOKED GREAT! 

5PM WORKING THEIR WEIGHTED SITUP!

ENDURANCE(EVERYONE)
BRING GLOVES AND WINTER HATS!
800M RUN X 3 (REST 3 MIN AFTER EACH RUN)

WOD
15 MIN TIME CAP:
100 KB SWINGS (53/35)
75 WALLBALLS (20/14)
W/ REMAINING TIME
MAX RING DIPS
SCORE = MAX RING DIPS

RESULTS FROM 2/28/12

WOD - TUESDAY, FEBRUARY 28TH 2012

WARM-UP
1 MIN DOUBLES
REVIEW AND DRILL HANG CLEANS X 20

STRENGTH (EVERYONE)
15 MIN TO FIND 3RM HANG CLEAN

WOD
50-40-30-20-10
WEIGHTED SITUPS (25/10)
OH WALKING LUNGES (25/10)

RESULTS FROM 2/27/12

WOD - MONDAY, FEBRUARY 27TH 2012

* PARTY MARCH 30TH AT THE CABANA.  SIGN UP ON THE BOARD IF YOU WILL ATTEND!



- CHECK THIS GUY OUT.  161 BURPEES IN 7 MIN ABSOLUTELY AWESOME!


WARMUP
2 MIN DOUBLE UNDERS
DYNAMIC STRETCHING

ENDURANCE
10 MINUTES
1 MILE RUN W/ REMAINING TIME MAX PUSHUPS

STRENGTH
FRONT SQUATS - FIND 1RM




WOD
21-15-9
C2B PULLUPS
BACK SQUATS (155/105)

RESULTS FROM 2/26/11

WOD - SUNDAY, FEBRUARY 26TH 2012

* SCHEDULE FOR SUNDAY FEBRUARY 26TH
8AM - 9AM - COMPETITORS WOD/REDO OF OPEN WOD #1
9AM - 10AM - GROUP WOD
10AM-10:45AM - GYMNASTICS AND CORE CONDITIONING(TAUGHT BY KAIT)

** FRIDAY, MARCH 30TH WE WILL BE HAVING A END OF THE THE BEST SHAPE OF YOUR LIFE / END OF THE CROSSFIT OPENS PARTY AT THE CABANA.  PARTY WILL START AT 8PM. WE WILL HAVE A LIST UP AT THE GYM TO SEE HOW MANY WILL ATTEND!


WOD
AS A TEAM OF 4 (HOPEFULLY EVEN NUMBERS!)
 - ONLY 1 PERSON CAN WORK AT A STATION AT A TIME.
- SOMEONE WILL HAVE TO BE RUNNING AT ALL TIMES UNTIL ALL 3200 ARE COMPLETE.
- CAN SWITCH STATIONS WHENEVER YOU FEEL LIKE IT BUT ONLY 1 PERSON PER EXERCISE.

RUN 3200M
250 BOX JUMPS(24/20)
200 KB SWINGS (1.5/1)
150 RING DIPS
100 FRONT SQUATS (135/95)

RESULTS FROM 2/25/12

WOD - SATURDAY, FEBRUARY 25TH 2012

* EVERY SUNDAY FROM 10:00-10:45AM KAIT WILL BE TEACHING BEGINNING GYMNASTICS WITH SOME FLEXIBILITY AND ABDOMINAL WORK.  THE CLASS WILL BE AFTER THE 9AM GROUP WOD AND WILL BE FOR EVERYONE!

** COMPETITORS CLASS IS MOVED FROM 9AM TO 8AM JUST THIS SUNDAY MORNING.

WOD

1 ROUND FOR TOTAL REPS

3 MIN PER STATION

DOUBLE UNDERS

HAND RELEASE PUSHUPS

ROW FOR CALS

RING ROWS

K2E ON RINGS

* SCORE = TOTAL REPS COMPLETED

RESULTS FROM 2/24/12

WOD - FRIDAY, FEBRUARY 24TH 2012

WELCOME TO THE MUSCLE-UP CLUB BRENDAN!

WELCOME TO THE MUSCLE-UP CLUB PAT!

STRENGTH
DEADLIFT WEEK 3
75%X5
85%X3
95%X1

ENDURANCE
2X500M ROWS - REST (WILL DEPEND ON AMOUNT OF PEOPLE PER CLASS)

WOD
AMRAP 20 MIN
5 POWER CLEANS (145/105)
10 T2B
15 WALLBALLS(20/14)

RESULTS FROM 2/23/12

WOD - THURSDAY, FEBRUARY 23RD 2012

* ANOTHER DAY OF EVERYONE INCREASING THERE OLD SCORES AND THAT HAPPENED AFTER DEATH BY 10M! NICE JOB EVERYONE.

PAT - BRENDAN AND BARB FIGHTING DURING DEATH BY 10M

WARMUPS
2 MIN DOUBLE UNDERS
20 PUSHUPS
DYNAMIC STRETCHES

ENDURANCE
3 ROUNDS
25 ABMAT SITUPS
25 MOUNTAIN CLIMBERS
200M WAITER WALK W 1 (35/26KB)
150 SINGLE UNDERS

STRENGTH
7X1 - INCREASING EACH SET
1 PUSH JERK AND 1 SPLIT JERK (CANNOT RERACK THE BAR IN BETWEEN SETS)


WOD
AMRAP 7 MIN
BURPEES (ENDS WITH A JUMP 6 INCHES ABOVE HEIGHT)

EXTRA WORK - 5 MIN BEST EFFORT TO GET ON THE PR BOARD OR 5 MIN TO WORK ON SOMETHING YOU SUCK AT!

RESULTS FROM 2/22/12

WOD - WEDNESDAY, FEBRUARY 22ND 2012

THE LOOK OF DETERMINATION! NICE JOB BARB.

BRENDAN IN FOR A MID-DAY NAP!

WARM-UP
400 M RUN
20 THRUSTERS
LEG KICKS-QUAD PULLS-ARM CIRCLES

ENDURANCE
DEATH BY 10 M RUN

WOD
AMRAP 7 MIN
3 THRUSTERS (95/65)
3 C2B PULLUPS
6 THRUSTERS
6 C2B PULLUPS
9 THRUSTERS
9 C2B PULLUPS
CONTINUE GOING UP BY 3 FOR AS LONG AS YOU CAN

RESULTS FROM 2/2112

WOD - TUESDAY, FEBRUARY 21ST 2012

** BIG SHOUT OUT TO EVERYONE WHO INCREASED AND CRUSHED THERE OLD SCORE ON TODAYS WOD! SO HAPPY FOR YOU GUYS.  ALSO BIG CONGRATS TO SAM AND LYNN FOR DOING THEIR FIRST RX'D WOD! AWESOME JOB EVERYONE.

WARMUP
3 MIN DOUBLE UNDERS
2 MIN ABMAT SITUPS
1 MIN OHS WITH PVC PIPE
3 SETS NEGATIVES PULLUPS OR MUSCLE-UP PROGRESSIONS
LEG KICKS - QUAD PULLS - ARM CIRCLES

STRENGTH (EVERYONE)
 - 15 MIN TO FIND 3 RM OHS FROM A RACK

WOD
AMRAP 10 MIN
60 OVER THE BAR BURPEES
30 OHS (125/85)
10 MUSCLE-UPS (SUB 3 PULLUPS AND 3 RING DIPS FOR 1 MUSCLEUP)

RESULTS FROM 2/20/12

WOD - MONDAY, FEBRUARY 20TH 2012

* THIS WEEK WE WILL PROGRAM LAST YEARS OPEN WODS.  ON THURSDAY WE WILL DO THIS YEARS OPENS WOD. WE WILL FIND OUT WED NIGHT WHAT THURSDAYS WOD WILL BE WITH THE REST OF THE WORLD  LETS HIT IT HARD THIS WEEK AND START MAKING SOME HUGE GAINS.

THE MAN CHILD TAKING 3RD OVERALL AT HIS FIRST COMP AFTER 3 MONTHS OF CROSSFIT! CONGRATS BROTHER. 

RESULTS FROM THE COMPETITION WOD!

WARM-UP
20 DEADLIFTS
20 GOODMORNINGS
20 MOUNTAIN CLIMBERS
LEG KICKS - QUAD PULLS - ARM CIRCLES - ROCK AND STRETCH
- EVERYONE HITS 3 SETS OF MAX TIMES NEGATIVES PULLUPS -

STRENGTH
BACK SQUAT
75%X5
85%X3
95%X1+

ENDURANCE
800M RUN
REST 2 MIN
2 MIN MAX DOUBLE UNDERS

WOD
AMRAP 15 MIN
9 DEADLIFTS(155/105)
12 HAND RELEASE PUSHUPS
15 BOX JUMPS (24/20)

* WE DID THIS WOD DECEMBER 30TH - HOPEFULL EVERYONE WAS WRITING DOWN THERE SCORE LIKE THEY ARE SUPPOSED TO AND HAVE MADE HUGE GAINS!

RESULTS FROM 2/19/11

WOD - SUNDAY, FEBRUARY 19TH 2012

* 50 DEGREES IN FEBRUARY! WHY NOT TAKE THE WOD OUTSIDE.  AWESOME JOB ON THE BEACH TODAY GUYS.

PARTNER WOD SUNDAY


AMRAP 20 MIN
PARTNER 1 = RUN 200M
PARTNER 2 = MAX REPS THRUSTER (65/45)
PARTNER 1 RETURNS FROM RUN AND THRUSTS!
PARTNER 2 STARTS THE RUN.

* SCORE = MAX REPS THRUSTERS

WOD - SATURDAY, FEBRUARY 18TH 2012

* PLEASE READ*

 WOD ON THE BEACH SATURDAY. DRESS APPROPRIATE!! WE WILL MEET AT THE GYM AND GO TO THE BEACH AT EXACTLY 9AM!

HERO WOD
"BRENTON"

This Hero WOD is named after Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.

5 ROUNDS
BEAR CRAWL 100 FEET
STANDING BROAD JUMP 100 FEET
* EVERY 5TH BROAD JUMP YOU OWE 3 BURPEES!

RESULTS FROM 2/17/12

COMPETITOR RESULTS FROM 2/17/12

WOD - FRIDAY, FEBRUARY 17TH 2012

THE 7PM "SNATCHERS"

7AMERS GRADUATING THERE ELEMENTS!

GREG WORKING HIS HSPU!

* EVERYONE DOING THE CHALLENGE OR JUST REALLY FOCUSING ON THEIR NUTRITION.  FOCUS ON EATING MORE VEGETABLES OVER FRUIT, AND RAMPING UP YOUR WATER INTAKE!

** TOMORROW IS YOUR LAST DAY TO GET YOUR SWEATSHIRT MONEY IN.  IF YOU WANT THE PRE-ORDER PRICE MONEY NEEDS TO BE TURNED IN BY FRIDAY.

*** CONGRATS TO CHRISTINA FOR GETTING UP ON THE BOX TODAY! AWESOME JOB.  MIGHT AS WELL GIVE A SHOUT OUT TO JENN BELLA FOR HER "PHANTOM" DOUBLE UNDERS AS WELL!

**** SIGN UP FOR THE CROSSFIT OPENS. CLICK HERE TO REGISTER.
CROSSFIT GAMES REGISTRATION






WARMUP
200M RUN
LEG KICKS - QUAD PULLS - ARM CIRCLES

STRENGTH
WENDLER WEEK 2
DEADLIFTS
70%X3
80%X3
90%X3+(AGAIN DO AS MANY AS YOU CAN)

ENDURANCE
10 MIN TIME CAP
1200M RUN
WITH THE REMAINING TIME MAX BURPEES
*SCORE = TOTAL BURPEES

WOD
"ANGIE" (PR BOARD WORTHY)
100 PULLUPS
100 PUSHUPS
100 SITUPS
100 SQUATS

RESULTS FROM 2/16/12

WOD - THURSDAY, FEBRUARY 16TH 2012

* REMEMBER WE NEED YOUR SWEATSHIRT MONEY BEFORE FRIDAY! EVEN IF YOU WROTE YOUR NAME ON THE BOARD WE STILL NEED THE MONEY BEFORE FRIDAY!

** CROSSFIT KING OF THE BEACH HAS SIGNED UP FOR THE CROSSFIT OPENS!  SIGN UP AND REGISTER UNDER OUR TEAM NAME!

*** EVERYTHING LOOKED AWESOME TODAY! PR'S ON CLEAN AND JERKS AND PEOPLE CRUSHING MILE RUN TIMES.  SO PROUD OF EVERYONES PROGRESS.




WARMUP
2 MIN DOUBLES
1 MIN WALKING LUNGES
LEG KICKS-QUAD PULLS-ARM CIRCLES

ENDURANCE
10 ROUNDS
20 FLUTTER KICKS
20 MOUTAIN CLIMBERS
20 JUMPING JACKS

STRENGTH
10X1
SHOULDER PRESS
SUPERSET W/
20 FLUTTER KICKS PER SET

WOD
21-15-9
OVER THE BOX JUMPS
KB SWINGS (2/1.5)
HSPU

RESULTS FROM 2/15/12

WOD - WEDNESDAY, FEBRUARY 15TH 2012

- 323LBS CLEAN AND JERK FROM THIS ! AND YES IAM ONE SO I WAS BIASED TO PUT THIS VIDEO UP. (ANYONE BEATING HER TOMORROW?)

WARMUP
2 ROUNDS
15 SQUAT CLEANS
15 JERKS
LEG KICKS - QUAD PULLS - ARM CIRCLES

STRENGTH (EVERYONE)
15 MIN TO FIND 1RM CLEAN AND JERK

WOD
FOR TIME
1 MILE RUN (GYM TO JANUARY WALK AND BACK IS EXACTLY 1 MILE)(PR BOARD WORTHY!)
30 FRONT SQUATS (155/115)(TAKEN FROM THE GROUND)

WOD - TUESDAY, FEBRUARY 14TH 2012

* CONGRATS TO MELISSA FOR DOING HER FIRST WOD AS PRESCRIBED! HARD WORK TRULY PAYING OFF!!!!!!

SAM GETTING HER FIRST PULLUP! CONGRATS.

8PMERS LOVING THE BURPEE THRUSTER WOD!

ENDURANCE - EVERYONE
SUICIDES - 7 SETS W PARTNER
AFTER EACH SET 16 FEET BUTT SCOOT WALK


WOD
7 ROUNDS
7 DEADLIFTS(225/135)
7 L-PULLUPS (CANT DO L-PULLUPS - 7 PULLUPS AND 14 V-UPS)

WOD - MONDAY, FEBRUARY 13TH 2012

ED - LORI AND ANGELA ON KB SWINGS!

* SWEATSHIRTS ARE BEING ORDERED FRIDAY.  $35 FOR PRE-ORDER AND $40 AFTER.

WARMUP
20 THRUSTERS
20 TUCK JUMPS
LEG KICKS-QUAD PULLS-PASS THRUS

ENDURANCE
50 WALL BALLS(20/14)
50 SITUPS

STRENGTH
BACK SQUAT - WEEK 2
70%X3
80%X3
90%X3+
- AFTER EACH SET OF SQUATS 3 HIGH BOX JUMPS

WOD
AMRAP 12 MIN
10 THRUSTERS (95/65)
10 BAR FACING BURPEES

RESULTS FROM 2/12/12

WOD - SUNDAY, FEBRUARY 12TH 2012

SATURDAY MORNING GROUP WOD.

THE GIRLS GROUP GETTING AIR BORN!

WOD
IN A TEAM OF 4 COMPLETE THE FOLLOWING
200 C2B PULLUPS
200 KB SDLHP
200 DOUBLE UNDERS
200 CALORIES ON THE ROWER