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