WOD - SUNDAY, APRIL 1ST 2012

* HAPPY APRIL FOOLS EVERYONE!  GREAT JOB ON THE HANGOVER!  LETS GET UP AND READY TO ROCK THE DOUBLES!


WOD 
1,000 DOUBLE UNDERS FOR TIME

RESULTS FROM "THE HANGOVER" 

THE FEW - THE PROUD - THE HUNGOVER

WOD - SATURDAY, APRIL 1ST 2012

JIMMY WELCOME TO THE MUSCLE-UP CLUB!

FINALLY! FITZ JOINS THE CLUB MAKING IT 32 KOBERS TO THE MUSCLEUP CLUB!

WARM-UP
2 MIN MAX DOUBLES
HANG SNATCH REVIEW W PVC
DYNAMIC STRETCHES

"THE HANGOVER"
AMRAP 15 MIN
15 HANG SNATCHES (95/65)
15 OVER THE BAR BURPEES
200M RUN

COMPETITORS WOD

RESULTS FROM 3/30/12

WOD - FRIDAY, MARCH 30TH 2012

* NICE CHANGE OF PACE TODAY BEING OFF THE CLOCK.  A TON OF PR'S TODAY! EVERYONE WHO CAME TODAY PR'D IN ATLEAST 1 OF THE 3 MOVEMENTS.  GREAT JOB EVERYONE!

** FRIDAY NIGHT PARTY AT THE CABANA AT 8PM.  BRING $35 AT THE DOOR.  YOU WILL GET A WRIST BAND  FOOD AND BOOZE.  MAKE SURE WE ARE TIPPING THE WAITER/WAITRESSES AS WELL.  

*** IF YOU ARE ON THE IOU LIST FOR PROTEINS/WATERS PLEASE MAKE SURE WE HAVE THE MONEY BY TOMORROW.  THANKS.

7PM GRADUATES! WELCOME TO THE KOB FAM.

7AM ELEMENTS GRADS! WELCOME TO THE KOB FAM.

WARM-UP
SETUP AND STANDARDS FOR FILTHY 50
DYNAMIC STRETCHES

"FILTHY 50"
50 REPS OF EACH
BOX JUMPS (20 INCHES EVERYONE)
JUMPING PULLUPS
KB SWINGS(35/26)
WALKING LUNGES
KNEES TO ELBOWS
PUSH PRESS(BAR EVERYONE)
BACK EXTENSIONS(IF WOD IS NOT DONE AS RX YOU WILL DO SUPER-MANS)
WALLBALLS (20/14)
BURPEES
DOUBLE UNDERS

WOD - THURSDAY, MARCH 29TH 2012

* HOLY CRAP 8PMERS BUSTING OUT MUSCLEUPS!  3 MORE TO THE CLUB PUTTING OUR GYM AT 27 PEOPLE WITH A MUSCLEUP. DID WE MENTION THAT THE MUSCLEUP CLUB LIST STARTED WITH 2 PEOPLE.  PRETTY AWESOME EVERYONE.

** PARTY AT THE CABANA FRIDAY NIGHT AT 8PM. $35 ALL YOU CAN EAT AND DRINK!  GET READY TO ROCK OUT.

***INTERESTED IN GETTING FRESH ORGANIC VEGETABLES/FRUITS DROPPED OFF RIGHT AT KOB?? SIGN UP IF INTERESTED IN JOINING IN ON A LOCAL CSA!! MORE DETAILS TO COME!

SUPER CLEARY WELCOME TO THE MUSCLE-UP CLUB!

AMEN FOR MY MAN CHRIS!  8932723 ATTEMPTS AT A MUSCLE-UP. WELCOME TO THE MUSCLE-UP CLUB!

BIG DAN WELCOME TO THE MUSCLE-UP CLUB BROTHER!

WARM-UP
2 MIN DOUBLE UNDERS
20 CLEANS (10 POWER AND 10 SQUAT CLEANS)
20 OHS
DYNAMIC STRETCHES


"THE OTHER CROSSFIT TOTAL"
1RM CLEAN (POWER OR SQUAT)
1RM BENCH
1RM OHS

* WE WILL SET A 15 MINUTE TIME CAP FOR EACH MOVEMENT.  REP WILL NOT COUNT AFTER THE TIME CAP IS UP!

RESULTS FROM 3/28/12

WOD - WEDNESDAY, MARCH 28TH 2012

PAUL WELCOME TO THE MUSCLEUP CLUB BUDDY!  24 PEOPLE AND GROWING.

* QUICK ANNOUNCEMENT.  MOTISI AND NEIL HAVE A ROOM FOR RENT IN THERE HOUSE FOR $650 A MONTH PLUS UTILITIES.  IF ANYONE KNOWS OR IS LOOKING FOR A ROOMMATE IN LONG BEACH PLEASE LET US KNOW IT WOULD HELP THEM OUT.  THANKS.

** GREAT JOB ON THE MUSCLE-UPS AND THE PULL-UPS TODAY.  WE HAD A NEW PERSON TO THE MUSCLE-UP CLUB AS WELL AS A BUNCH OF OUR ATHLETE  MOVING DOWN ON THE BANDS AND CRANKING OUT PULL-UPS AS PRESCRIBED.  GREAT JOB EVERYONE ON PUSHING YOURSELVES AND EACH OTHER!

***PARTY FRIDAY NIGHT AT THE CABANA STARTING AT 8PM!  BRING YOUR DRINKING HATS!!!!!!!!!!!

WARM-UP
400M RUN
10 RING KNEES TO ELBOWS
3 SETS OF 10 POWER SNATCHES W 3 SEC HOLD AT THE BOTTOM ON EACH REP
DYNAMIC STRETCHES


ENDURANCE
EVERY MINUTE ON THE MINUTE FOR 10 MIN
3 POWER SNATCHES (65/45)
W THE REMAINING TIME MAX DOUBLE UNDERS

STRENGTH
FIND 1RM POWER SNATCH


* PYRROS DIMAS ABSOLUTELY UNREAL.  WATCH THE SPEED ON THIS GUY!


WOD
5 ROUNDS
30 AIR SQUATS
20 BOX JUMPS (24/20)
10 RING KNEES TO ELBOWS

WOD - TUESDAY, MARCH 27TH 2012

* HERO WOD TOMORROW!
COME GIVE YOUR ALL OUT EFFORT FOR THE MEN AND WOMEN OF OUR COUNTRY!

In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.

Nate is survived by his wife, Mindi, and his infant son Parker.

First posted 12 February 2008

WARMUP

400M RUN - EASY WARMUP!

20 HAND RELEASE PUSHUPS

20 ABMAT SITUPS

ENUDRANCE (PR BOARD WORTHY)

500M ROW FOR TIME

SKILL(EVERYONE EVEN IF YOU DONT HAVE MUSCLE-UPS!)

MUSCLE-UP PRACTICE - TRANSITIONS

WOD (PR BOARD WORTHY)

"NATE"

AMRAP 20 MIN

2 MUSCLE-UPS (3 CLAPPING PUSHUPS/3 PULLUPS PER 1 MUSCLEUP)

4 HSPU

8 KB SWINGS (2/1.5)

RESULTS FROM 3/26/12

RESULTS FROM 3/26/12

WOD - MONDAY, MARCH 26TH 2012

* CONGRATS TO EVERYONE WHO FINISHED THE OPEN! 5 TOUGH WORKOUTS BUT ALL OF YOU GUYS DID AWESOME.  SO GREAT TO SEE HOW FAR YOU HAVE ALL COME.  REALLY AWESOME YESTERDAY W LORI, STEPH AND HEATHER ALL GETTING CHEST 2 BAR PULLUPS IN A WOD! ALSO CONGRATS TO MOLLY AND KAIT FOR BOTH FINISHING IN  33RD PLACE AND QUALIFYING TO GO TO REGIONALS! 

TEAM DONKEY PUNCH GETTING THE PERV SUNDAY VICTORY! CHECK OUT TEAM NAMES BELOW!

WARM-UP
2 MIN DOUBLES
20 HANG CLEANS (BAR)
DYNAMIC STRETCHES

STRENGTH
5X5 BACK SQUAT ALL REPS DONE AT 75% OF YOUR 1RM
- 2 MIN BREAK AFTER EACH SET

ENDURANCE
AMRAP 10 MIN
200M RUN
25 MOUNTAIN CLIMBERS
10 BURPEES

WOD
"THE LEANIE?"
3 ROUNDS
15 HANG CLEANS (135/95)
10 T2B
400M RUN

OPEN RESULTS FROM ALL 5 WEEKS!

RESULTS FROM 3/25/12

WOD - SUNDAY, MARCH 25TH 2012

WELCOMING A NEW ADDITION TO THE KOB FAMILY BABY CARNEY JR!
ALSO CHECK OUT WWW.CROSSFITKINGOFTHEBEACH.COM AND GO TO THE 4TH SLIDE TO SEE MIKE OUR NEW FEATURED ATHLETE OF THE MONTH!

TEAMS OF 3 WOD


BUY IN: MED - BALL LAP 
RULES
- RUN DOWN THE BEACH W THE MEDBALL AS A TEAM. IN ORDER TO ADVANCED YOU HAVE TO PASS THE BALL IN THE AIR TO YOUR TEAM MEMBER.
- PERSON 1 STARTS W THE BALL PERSON 2 RUNS AHEAD OF THEM AND THEN PERSON 3 RUNS EVEN FURTHER AHEAD!
- IMMEDIATELY AFTER PASSING THE BALL YOU MUST LEAPFROG OVER YOUR PARTNER TO LATER RECEIVE A PASS FROM THE MEDBALL.
- IF THE BALL IS DROPPED YOUR TEAM OWES 5 BURPEES!

BY THE WAY THE MED BALL LAP WILL TAKE PLACE ON THE BEACH SO BE PREPARED!

THEN:

120-90-60-30
WALLBALLS
BOX JUMPS
KB SWINGS

- ONLY 1 PERSON WORKS AT A TIME.  WALLBALL CANNOT BE DROPPED ON THE GROUND OR THE SAME 5 PERSON BURPEE PENALTY REMAINS.

RESULTS FROM 3/24/12

WOD - SATURDAY, MARCH 24TH 2012

* FANTASTIC EFFORT TODAY ON OPEN WOD 12.5!  THE WAY YOU GUYS BRING IT ON THESE DAYS IS WHAT I WANT FROM YOU GUYS EVERYDAY.  ALL YOU GUYS CRUSHED YOUR OLD SCORES!

BARBELL ROLLOUTS!

COMPETITORS RELAXING POST WOD!

WOD
50 PUSHUPS
10 DOUBLE UNDERS
200M RUN
40 PUSHUPS
20 DOUBLE UNDERS
200M RUN
30 PUSHUPS
30 DOUBLE UNDERS
200M RUN
20 PUSHUPS
40 DOUBLE UNDERS
200M RUN
10 PUSHUPS
50 DOUBLE UNDERS
200M RUN

RESULTS FROM 3/23

OPEN COMPETITORS SCOREBOARD!

WOD - FRIDAY, MARCH 23RD 2012

WARM-UP
400M RUN
20 DEADLIFTS (BAR)
20 THRUSTERS (BAR)
DYNAMIC STRETCHES
ROCK AND STRETCH

STRENGTH (EVERYONE)
3 DEADLIFTS AND 3 BARBELL ROLLOUTS ON THE MINUTE EVERY MINUTE FOR 7 MIN
ELITE: 315/205 (GET IT ELI LIKE ELI MANNING AND THE SUPERBOWL CHAMP GIANTS!)
RX:245/155

WOD (WE DID THIS 11/28/11 AND 2/22/12)
AMRAP 7 MIN
3 THRUSTERS (100/65)
3 C2B PULLUPS
6 THRUSTERS
6 C2B PULLUPS
9 THRUSTERS
9 C2B PULLUPS
12 THRUSTERS
12 C2B PULLUPS
15 THRUSTERS
15 C2B PULLUPS
KEEP GOING UP BY 3'S UNTIL THE 7 MIN RUNS OUT!

RESULTS FROM 3/22/12

WOD - THURSDAY, MARCH 22ND 2012

* GREAT JOB TODAY ON THE TURKISH GETUPS!  BY THE WAY WE HAD 12 PEOPLE TODAY THAT HAD ZERO PULLUPS WHEN THEY STARTED AT KOB ALL DO PULLUPS WITH ADDITIONAL WEIGHT ON!  KEEP PRACTICING YOUR KIPS AND YOUR NEGATIVES AND YOU WILL ALL BE THERE SOON!

DAVE - PJ AND STRIKER HITTING SOME TURKISH GETUPS. MORE LIKE DAVE AND PJ ARE WHILE STRIKER SLEEPS.

TOMMY AND PAT GETTING A LITTLE "CLOSE" TODAY AT THE KOB!

WARM-UP
2 MIN DOUBLE UNDERS
3 SETS MAX NEGATIVES
DYNAMIC STRETCHES

STRENGTH
12 MIN TO FIND 3RM HANG SNATCH

ENDURANCE
1000M RUN
REST 2 MIN
400M RUN

WOD
10-9-8-7-6-5-4-3-2-1
BURPEE BOX JUMPS (24/20)
1-2-3-4-5-6-7-8-9-10
KB SWINGS (2/1.5)

RESULTS FROM 3/21/12

WOD - WEDNESDAY, MARCH 21ST 2012

* ANOTHER PACKED DAY AT THE KOB. GREAT JOB ON DEATH BY CLEAN AND JERK, AND TEAM ROW.  THE TEAM ROW WAS FUN AND IT WAS AWESOME TO SEE EVERYONE GOING ALL OUT NOT TO LET YOUR TEAM DOWN.  THAT IS HOW WE WANT YOU TO PUSH EACH TIME HERE!

$400 BUCKS AND NEW SET OF PIPES WHATS BETTER?

JOEY SHOWING OFF HIS GUNS AND $400 BUCKS!

WARM UP
400M RUN
THEN
1 MIN DOUBLE UNDERS
DYNAMIC STRETCHES


SKILL/STRENGTH
7X1 - WEIGHTED PULL-UPS (TRY TO INCREASE WEIGHT EACH SET)
7X1 - NEGATIVES




WOD
21-15-9
TURKISH GETUPS (2/1)
OVERHEAD WALKING LUNGES
CASH-OUT - 800M RUN

RESULTS FROM 3/20/12

WOD - TUESDAY, MARCH 20TH 2012

WHAT A DAY FOR A RUN!

PHOTO BOMBED!!!!!!!

* 92 PEOPLE TODAY AT THE KOB! PACKED FREAKIN HOUSE AND AWESOME ENERGY.  GREAT TO SEE EVERYONE COMING IN AND GIVING IT THERE ALL.  THIS IS HOW WE GET RESULTS COME IN, WORK HARD, WORK ON THINGS YOU SUCK AT, AND EAT RIGHT!

** YOU MUST SIGN IN FOR GROUP CLASSES.  IF YOU DO NOT SIGN IN FOR THE CLASS YOU WANT TO ATTEND YOU WILL BE ASKED TO LEAVE.  PLEASE MAKE SURE YOU SIGN IN FOR ALL CLASSES. NO EXCEPTIONS!

*** LOST AND FOUND AT CROSSFIT KOB.  WE HAVE A IPOD AND IPOD HOLDER AND A ROGUE JUMP ROPE.  THEY WILL SOON BECOME PROPERTY OF MIKE ABGARIAN IF NOT CLAIMED.

**** LINK FOR METCON 5 CROSSFIT KING OF THE BEACH TRAINING BOOK.  GREAT WAY TO TRACK YOUR PROGRESS.
CROSSFIT KOB TRAINING LOG

***** WE HAVE CARDS THAT GIVE YOU 10-15% OFF AT LOCAL BUSINESSES.  SEE SEAN TO PICK UP THE CARDS.  THERE ARE SOME AWESOME RESTAURANTS ON THERE.  ONE BEING THE CABANA! ( WHICH WE ARE HAVING OUR PARTY THERE MARCH 30TH)

****** AND FINALLY THE WINNER FOR THE BEST SHAPE OF YOUR LIFE CHALLENGE AND $400 CASH PRIZE TO EACH GOES TO.

MALE WINNER - JOE WISEY

BEFORE 

AFTER

FEMALE WINNER - HEATHER TRICOLA

- ALL AND ALL, EVERYONE WHO PARTICIPATED IN THIS ARE ALL WINNERS.  YOU GUYS ALL HAD SOME UNREAL CHANGES, AND WE ARE PROUD OF EVERYONE.  WE CAN GO ON AND ON ABOUT THE WEIGHT LOST, AND THE PR'S ON THE WORKOUTS.  WE WILL BE DOING THE BEACH BOD CHALLENGE STARTING MID MAY GET READY!


WARM-UP
2 MIN DOUBLE UNDERS
20 CLEAN AND JERKS (BAR)
DYNAMIC STRETCHES


TEAM ROW RACE
(EVERYONE MUST ROW 750M)
TEAMS OF 5

WOD
DEATH BY CLEAN AND JERK (135/95)
MINUTE 1 DO 1 CLEAN AND JERK
MINUTE 2 DO 2 CLEAN AND JERKS
MINUTE 3 DO 3 CLEAN AND JERKS
- REPEAT THIS UNTIL YOU CAN NO LONGER KEEP THE REPS IN THE MINUTE

RESULTS FROM 3/19/12

RESULTS FROM 3/19/12

WOD - MONDAY, MARCH 19TH 2012

******ANYONE GONNA GET CALLED ON THESE TOMORROW?******

* DUE TO THE LENGTH OF THIS WOD THERE WILL BE NO STRENGTH OR ENDURANCE TODAY.  HOWEVER I PROMISE YOU WILL GET ENOUGH IN DURING THE WOD HAHA!

** CREEPY SUNDAY??? WHAT A LACK OF CREATIVE NAMES.  WE WILL TRY AGAIN NEXT WEEK.

*** THE BEST SHAPE OF YOUR LIFE CHALLENGE WINNERS FOR MALE AND FEMALE ARE....................OH WE WILL TELL YOU TOMORROW NIGHT ON THE BLOG WOOOOOOO!

****THERE BETTER NOT BE ANY CHERRY PICKING TOMORROW. COME IN AND TACKLE THE LUMBERJACK 20.  THIS IS A HERO WOD AND HERE IS THE STORY. SO TOMORROW WHEN YOU ARE IN PAIN, THINK OF THE SACRIFICE OUR PLOICE OFFICERS, OUR MILITARY AND OUR FIREMEN/WOMEN MAKE FOR YOU EVERYDAY.

On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

This workout is in honor of these soldiers, one month after the murderous rampage. We are asking the CrossFit community to make donations in honor of these soldiers at cflumberjack.org.

WOD
LUMBERJACK 20
20 DEADLIFTS (275/155)
RUN 400M
20 KB SWINGS(2/1.5)
RUN 400M
20 OHS (115/75)
RUN 400M
20 BURPEES
RUN 400M
20 C2B PULLUPS
RUN 400M
20 BOX JUMPS (24/20)
RUN 400M
20 PLATE TO OH (45/25)
RUN 400M

RESULTS FROM 3/18/12.

WOD - SUNDAY, MARCH 18TH 2012

POST ST. PATTYS DAY MASSACRE ON THE BEACH

3 ROUNDS WITH A PARTNER.

100M BURPEES
OH MEDBALL TOSS
WHEELBARROW

* RULES WILL BE EXPLAINED TOMORROW!

RESULTS FROM 3/17/12

WOD - SATURDAY, MARCH 17TH 2012

WOD
AMRAP 12 MIN
150 WALLBALLS (20/14)
90 DOUBLE UNDERS
30 MUSCLEUPS (SUB 2 SEC NEGATIVE AND 2 CLAPPING PUSHUPS PER 1 MU)

WHAT IS LYNN DOING?

RESULTS FROM 3/16/12

WOD - FRIDAY, MARCH 16TH 2012

-ELEMENTS GRADUATES.  LOOK FOR THESE BEASTS IN A CLASS NEAR YOU. YOU GUYS WONT COME IN TOMORROW AND GIVE  BARBARA A GOOD POUNDING. YOU JUST WONT!!!!!

- CHRISTINA GETTING HER PULLUPS!  I WANNA WRITE A QUICK NOT HERE ABOUT HARD WORK.  CHRISTINA WAS ON A GREEN BAND WHEN SHE STARTED HERE AT CROSSFIT KING OF THE BEACH.  SHE WORKS EVERYDAY WITH THE BANDS, ON HER KIP AND HER NEGATIVES AND LOOK WHAT HAS HAPPENED IN 4 MONTHS A PULLUP!

WE HAD 37 PEOPLE PR TODAY ON THEIR CLEAN AND JERK AND ITS UNREAL TO SEE THE WEIGHT AND TECHNIQUE YOU GUYS ARE DEVELOPING.  DO YOURSELVES A FAVOR.  TAKE A LOOK BACK TO WEEK 1, AT YOUR TIMES, YOUR WEIGHTS, AND WHAT YOU WERE ABLE TO DO AND JUST SEE HOW MUCH BETTER YOU HAVE BECOME.  WE ARE SO PROUD OF ALL OF YOU GUYS FOR YOUR WORK AND DEDICATION!

* SCHEDULE AS FOLLOWS FOR THIS WEEKEND.
FRIDAY
 - NORMAL GROUP SCHEDULE
- 7PM OPEN COMPETITORS WILL BE DOING WOD 12.4
AMRAP 12 MIN - 150 WALLBALLS - 90 DOUBLE UNDERS - 30 MUSCLEUPS
THIS WILL BE THE GROUP WOD FOR SATURDAY!

SATURDAY
NORMAL SCHEDULE

SUNDAY
GROUP WOD AT 9AM
GYMNASTICS AT 10AM
OPEN COMPETITORS AT 11AM

WARM-UP
800M RUN
THEN WHEN THE WHOLE CLASS GETS INSIDE
MAX BURPEES IN 1 MIN

WOD
"BARBARA"
5 ROUNDS
20 PULLUPS
30 PUSHUPS
40 SITUPS
50 AIR SQUATS
* 3 MIN BREAK AFTER EACH ROUND
* SCORE = TOTAL TIME INCLUDING REST

RESULTS FROM 3/15/12

WOD - THURSDAY, MARCH 15TH 2012

QUOTE OF THE DAY BY ANGELA SKUDIN " I WAS HOPING I EITHER PASSED OUT OR GOT HIT BY A CAR SO IT COULD GIVE ME A REASON TO  QUIT THAT WORKOUT"  "THAT WAS HORRIBLE"

* GREAT JOB BY ALL ON FINISHING KELLY AND ACHIEVING NEW PRS!

LEVITATING?

CARY GET SOME AIR?

MEATHEADS ENJOYING SOME SUN AFTER HAMMERING DOWN "KELLY"

WARM-UP - 3 MIN TIME CAP
200M RUN
50 DOUBLE UNDERS/ATTEMPTS FOR TIME
THEN:
20 DEAD-LIFTS (BAR)
20 GOOD MORNINGS (BAR)
ROCK AND STRETCH
LEG KICKS
QUAD PULLS
ARM CIRCLES

STRENGTH (EVERYONE)
FIND YOUR 1RM CLEAN AND JERK

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

RESULTS FROM 3/14/12