WOD - TUESDAY, MAY 1ST 2012

* 65 PEOPLE PR'D ON THERE BACK SQUAT TODAY.  SICK JOB EVERYONE.  MON WE WILL START A NEW 8 WEEK BACK SQUAT CYCLE!

** DUE TO THIS WEEKENDS REGIONALS WE WILL HAVE TO CANCEL SOME CLASSES AT THE END OF THE WEEK.  BELOW IS A LIST OF CLASSES THAT WILL BE CANCELLED.
FRI - 4, 5 AND 6PM
SUN - ALL CLASSES
MON - 6AM
- WE APOLOGIZE FOR THE INCONVENIENCE.



- CHECK OUT THIS VIDEO OF SNATCHES!


WARM-UP
200M EASY RUN
20 POWER SNATCH (BAR)

SKILL/ENDURANCE
5 ROUNDS
1 MIN DOUBLES
1 MIN T2B

WOD
21-15-9
POWER SNATCH - ELITE(115/85) - RX (95/65)
HSPU

RESULTS FROM 4/30/12

WOD - MONDAY, APRIL 30TH 2012

 * 8PM CLASS WILL NOW BE CHANGED FROM WEDNESDAY NIGHT TO TUESDAY NIGHT.  PLEASE NOTE THAT ON THE SCHEDULE AND SIGN IN AT THE APPROPRIATE CLASS!

** GREAT JOB TO EVERYONE ON PERV SUNDAY!

*** NEXT NUTRITION CHALLENGE WILL BE STARTING JUNE 4TH 2012!

KAIT ONE UPPING CLEARY!

WARM-UP
200M RUN
20 AIR SQUATS
20 KIPS
DYNAMIC STRETCHES

STRENGTH(EVERYONE)
15 MIN TO FIND YOUR 1RM BACK SQUAT

* ANYONE BEATING THIS GUY TOMORROW?




WOD
3 ROUNDS
20 BACK SQUATS (135/95)*TRY TO DO THESE UNBROKEN!
20 PULL-UPS
200M RUN

RESULTS FROM 4/29/12

WOD - SUNDAY, APRIL 29TH 2012

* HAPPY 3RD BIRTHDAY STRIKER!*

PAT TAKING A PRE CLASS NAP WITH STRIKER!

PERV PARTNER SUNDAY!
2 PERSON TEAMS
2 ROUNDS
ROUND 1 = 2 MIN STATIONS WITH 1 MIN BREAKS
ROUND 2 = 1 MIN STATIONS WITH 30 SEC BREAKS

WOD
GHD SITUPS
ROW FOR CALS
HSPU
KB FARMERS WALK(EVERY 50 FT IS A REP)
RING ROWS
10 METER SPRINTS (EVERY 10 METERS IS A REP)

* 1 PERSON WORKS AT A TIME
** SCORE = TOTAL REPS COMBINED!

RESULTS FROM 4/28/12

WOD - SATURDAY, APRIL 28TH 2012

NO IDEA SOME POST WOD STUPIDITY!

THE GROUP POST 9:30 WOD! JENN BANENGAS YOU MADE IT ON THE WHITEBOARD!

* ABSOLUTELY BRUTAL WOD TODAY!  ALL OF YOU GUYS DID SO AWESOME AND TODAY WAS A GREAT DAY WITH SOME BIG THINGS HAPPENING.  IF I FORGET YOU SORRY!

1. STEPHEN GETS A MUSCLE-UP!

2. ATHLETES MOVING WEIGHT AS PRESCRIBED WITH EASE, SQUAT CLEAN FORM LOOKED SICK!  ALEX DID PRESCRIBED 135 WHILE HIS 1RM WAS 145 AND LAUREN GOT TRICKED INTO DOING 95 DID IT AND THEN RAN A SUB 14 MIN - MILE!

3. WE ALSO HAD 2 ELEMENTS ANTHONY AND KAITLYN COME AND WRECK TODAYS WOD.

HOLY CRAP 33RD ATHLETE TO GET A MUSCLEUP AT THE KOB! CONGRATS STEPHEN WELCOME THE MUSCLE-UP CLUB.  LADIES LETS START GETTING SOME REPRESENTATION ON THIS!

ELEMENTS GROUP WELCOME TO THE KOB FAM!

WOD

DEATH BY BURPEE

MIN 1 DO 1 BURPEE

MIN 2 DO 2 BURPEES

MIN 3 DO 3 BURPEES

CONTINUE UNTIL YOU CAN NO LONGER COMPLETE THE MINUTE!

THEN AS SOON AS YOU ARE DONE

COMPLETE:

2 MIN MAX T2B

1 MIN MAX DOUBLE UNDERS

T2B + DOUBLE UNDERS FOR TOTAL SCORE

RESULTS FROM 4/27/12 - OF COURSE LOOK WHO IS IN THE PIC HAHA!

WOD - FRIDAY, APRIL 27TH 2012

* EVERYONE TRY TO GET TO CLASS A LITTLE EARLY AND FOAM ROLL AND WARMUP AS MUCH AS POSSIBLE BEFORE THE WORKOUTS! THANKS.

** STEVE WILL BE RUNNING THE COMPETITOR WOD TOMORROW NIGHT.  SO THERE WILL BE COMPETITOR CLASS AT 7PM!

BRENDAN WELCOME TO THE MUSCLE-UP CLUB! DEF THE NEW HAIRCUT.

ED WELCOME TO THE MUSCLE-UP CLUB MAKING YOU THE 33RD ATHLETE AT KOB TO GET A MUSCLE-UP!

WARM-UP
20 SQUAT CLEANS(BAR)
10 OVERHEAD WALKING LUNGES W/ WEIGHT FOR WOD
DYNAMIC STRETCHES


HERO WOD FRIDAY

"HIDALGO"

U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, WI, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, based in Vilseck, Germany, died on February 20, 2011, in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked his unit with an improvised explosive device. Two weeks prior to his death, he was hit by an earlier improvised explosive device. Despite his injuries, he stayed in country and on patrols rather than return home.

He is survived by his father Jorge, mother Andrea, brothers Miles and Jared, and sister Carmen.

FOR TIME:
RUN 2 MILES
REST EXACTLY 2 MIN
20 SQUAT CLEANS (135/95)
20 BOX JUMPS (24/20)
20 STEPS OVERHEAD WALKING LUNGES (45/25)
20 BOX JUMPS
20 SQUATS CLEANS
REST EXACTLY 2 MIN
RUN 2 MILES

* IS THIS WOD GONNA BE TOUGH?  YES!
** ARE YOU GONNA WHINE WHEN YOU SEE THIS WOD TOMORROW? YES BUT DONT BITCH ABOUT IT!

***WHEN YOU ARE RUNNING AND DOING ALL THESE MOVEMENTS REMEMBER IN THE BACK OF YOUR MIND WHAT THESE SERVICE MEN AND WOMEN DO FOR YOU EVERYDAY SO YOU CAN LIVE THE LIFE YOU DO! GET READY TO BRING IT***

* OUR OPINION IS IF YOU RUN UNDER AN 8 MINUTE MILE YOU SHOULD DO THE ENTIRE HIDALGO WORKOUT.  IF YOU RUN OVER AN 8 MINUTE MILE YOU SHOULD SCALE TO 1 MILE RUNS IN ORDER TO FINISH WITHIN THE 50 MIN TIME CAP!

RESULTS FROM 4/26/12

ROW TEAMS AND TIMES!

WOD - THURSDAY, APRIL 26TH 2012

* WE APOLOGZE TO THE 6AM GUINEA PIGS FOR THE BRUTAL MESS UP ON THE WOD THIS MORNING!  ANYWAY GREAT JOB TO ALL FOR THE AWESOME FORM AND HUGE NUMBERS PUT UP.  JERKS LOOKED FREAKIN AWESOME TODAY SO HAPPY WITH THE PROGRESS!

** HEY GUYS CHRISTINA IS STARTING A THURSDAY NIGHT VOLLEYBALL TEAM.  IF YOU FEEL LIKE LOSING TO MIKE, SEAN, MOLLY AND KIM AND THE SUPER TALL TEAM WE HAVE SIGN UP ON THE WHITEBOARD NEXT TO THE SCORES! WOOOOOOO BRING IT!

HOLY MUSCLES HEATHER! AWESOME JOB.

CORY SHOWING A GOOD OVERHEAD POSITION!

WARM-UP
FOAM ROLL
3 ROUNDS
- 5 MUSCLE PULLS
- 5 RING DIPS
THEN
DYNAMIC STRETCHES

TEAM ROW
EVERY PERSON ON YOUR TEAM ROWS 400M X 2
* CAN ONLY ROW 400M AT A TIME

WOD
AMRAP 7 MIN
3 MUSCLUPS (SUB 3 PULLUPS AND 3 RING DIPS PER ROUND)
5 KB SWINGS (2/1.5)

REST 3 MIN

AMRAP 5 MIN
10 SANTANASTIES
10 AIR SQUATS

RESULTS FROM 4/25/12

WOD - WEDNESDAY, APRIL 25TH 2012

TABATA ACTION!! SIT UPS AND DOUBLES!!

WARM-UP
FOAM ROLL/LAX BALL
EASY 200M RUN
20 PUSH PRESS
20 PUSH JERKS
20 KIPS
DYNAMIC STRETCH

STRENGTH(EVERYONE) - 15 MIN TIME CAP
1 ATTEMPT AT EACH SET SHOULDER TO OVERHEAD (STOH)
10RM - STOH
8RM - STOH
6RM - STOH
4RM - STOH
2RM - STOH

* SCORE WILL BE TOTAL WEIGHT MOVED

WOD
7 ROUNDS - EACH ROUND WILL START EVERY 3 MIN
200M RUN W A 45/25LB PLATE
7 STOH ELITE:(135/95) - RX: (95/65)
7 C2B PULLUPS

*SCORE WILL BE SLOWEST ROUND COMPLETED.

RESULTS FROM 4/24/12

WOD - TUESDAY, APRIL 24TH 2012

 * ATHLETES CRUSHING WALL CLIMBS, BOX JUMPS AND BURPEE PULLUPS MAKES FOR A BRUTAL HEART WRENCHING WOD.  GREAT JOB TO EVERYONE TODAY.

** THE 5X5 BACK SQUAT PROGRESSION HAS COME TO AN END WE WILL TEST OUR 1RM BACK SQUAT NEXT MONDAY!


WARM-UP
FOAM ROLL/LAX BALL
20 DEAD-LIFTS (BAR)
20 GOOD-MORNINGS (BAR)
PISTOL PRACTICE AND MODIFICATIONS
DYNAMIC STRETCHES(KICKS, PULLS, PVC PASS THRUS)


ENDURANCE(EVERYONE)
TABATA - 8 ROUNDS 20 SEC ON - 10 SEC OFF
DOUBLE UNDERS
ABMAT SITUPS

WOD
800M RUN
THEN:
21-15-9
DEADLIFTS (185/135)
PISTOLS
THEN:
800M RUN

RESULTS FROM 4/23/12

WOD - MONDAY, APRIL 23RD 2012

TEAM "PAT DONKEY PUNCHES KEITH WHILE NEILS VAG*&^ BLEEDS ARE THE SUNDAY TEAM CHAMPS!

WARM-UP
FOAM ROLL/LAX BALL
400M RUN
20 AIR SQUATS
2 SETS NEGATIVES
DYNAMIC STRETCHES


STRENGTH (EVERYONE)
BACK SQUAT 5X5 @87% OF YOUR 1RM
(THIS IS THE LAST WEEK BEFORE WE RESTEST OUR MAX.  THIS IS GOING TO BE VERY HEAVY!)

WOD
AMRAP 20 MIN
2 WALL CLIMBS
4 GI JANES (GI JANE = BURPEE PULLUP)
8 BOX JUMPS

RESULTS FROM PERV SUNDAY!

WOD - SUNDAY, APRIL 22ND 2012

THIS GUY GUARANTEES "HARD" TIMES TOMORROW!

WOD FOR PERVERT SUNDAY


CLICK HERE - FOR EVENT 4 STANDARDS AND DETAILS.  
ONCE THE PAGE OPENS SCROLL DOWN AND CLICK EVENT 4!


TEAM CONSISTS OF 4 (WE WILL TRY TO MATCH UP MEN WITH MEN AND WOMEN WITH WOMEN)


2 ROUNDS FOR TIME:
75 Back squats (135/95 lbs)
50 Pull-ups
25 Shoulder-to-overhead (135/95 lbs)
75 Front squats (95/65 lbs)
50 Pull-ups
25 Shoulder-to-overhead (95/65 lbs)
75 Overhead squats (65/45 lbs)
50 Pull-ups
25 Shoulder-to-overhead (65/45 lbs)

* THE BAR IS NEVER ALLOWED TO TOUCH THE GROUND AT ANY POINT DURING THE WORKOUT. IF THE BAR TOUCHES THE GROUND THE WHOLE TEAM OWES A 400M RUN.
* ONLY 1 PERSON CAN WORK AT A TIME!

RESULTS FROM 4/21/12

WOD - SATURDAY, APRIL 21ST 2012

WOD
3 MIN ON - 1 MIN OFF OF
HAND RELEASE PUSHUPS
RING ROWS
ABMAT SITUPS
1-ARM KB SNATCHES (53/35)

CASH-OUT - 2 MIN PARTNER PUNCHING BAG GROUND TO SHOULDERS

RESULTS FROM 4/20/12 

6AM DISASTERS!  LETS SAY IT WAS A ROUGH OUTING FOR THE MORNING GROUP.

WOD - FRIDAY, APRIL 20TH 2012

* AWESOME EFFORT ON THOSE TOUGH BARBELL COMPLEXES.  FORM LOOKS AWESOME AND THE WEIGHT THAT ALL YOU ATHLETES ARE MOVING IS UNREAL.  LETS FINISH UP A GREAT WEEK WITH A DEDICATION WOD TO DAVID BLAKE AND GIVE OUR ALL EFFORT ON BEHALF OF HIM AND HIS FAMILY!

SAM FINISHING UP RX!

WARM-UP
5 MIN FOAM ROLLING/LAX BALL
1 MIN DOUBLES
DYNAMIC STRETCHES
WARM-UP TO DEADLIFT WEIGHT



ENDURANCE
100M SPRINT ON THE MINUTE EVERY MINUTE FOR 6 MIN


STRENGTH
3 DEADLIFTS ON THE MINUTE EVERY MINUTE FOR 6 MINUTES @81% OF YOUR 1RM

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, GA, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, VA, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan.

McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman. 

WOD
"BLAKE"
4 ROUNDS
100FT OH WALKING LUNGES (45/25)
30 BOX JUMPS (24/20)
20 WALLBALLS
10 HSPU

RESULTS FROM 4/19/12

WOD - THURSDAY, APRIL 19TH 2012

* SUPERCLEARY WILL BE SNAPPING SHOTS TOMORROW MORNING AT 10:30AM(SAM) TO TAKE SOME OF HIS AWESOME PHOTOS.  CHECK OUT ONE FROM TODAY!

8:30 CRANKIN OUT SOME RING DIPS!

- CHECK OUT DR. CHRIS PRE WORKOUT FOAM ROLL ROUTINE!


WARM-UP
3-5 MIN OF FOAM ROLLING AND LAX BALL MOBILITY
THEN:
3 ROUNDS NOT FOR TIME
1 BARBELL COMPLEX W THE BAR
DYNAMIC STRETCHES

STRENGTH
5X3 - FRONT SQUATS @ 81% OF 1RM


WOD
5 ROUNDS FOR TIME
5 BARBELL COMPLEX - RX(115/75) ELITE (135/95)
200M RUN

**BARBELL COMPLEX= (POWER CLEAN, FRONT SQUAT, OVERHEAD PRESS, BACK SQUAT, OVERHEAD PRESS)
*** EVERY DROP OF THE BAR = A 5 BURPEE PENALTY RIGHT WHEN YOU DROP IT!

RESULTS FROM 4/18/12

WOD - WEDNESDAY, APRIL 18TH 2012

* SEAN'S NUTRITION TALK HAS BEEN POSTPONED UNTIL NEXT WEEK AT THE SAME TIME (WEDNESDAY 7PM).  IF YOU SIGNED UP (THAT MEANS YOU TOO SAUL T. LOAD) WE APOLOGIZE FOR THE INCONVENIENCE AND LOOK FORWARD TO SEEING YOU NEXT WEDNESDAY AT 7.

* SHAUN "SUPERCLEARY"  WILL BE TAKING SOME PRO PHOTOS TOMORROW AT THE 8:30 CLASS.  ON THURSDAY HE WILL BE SHOOTING THE 10:30. COME CHECK OUT THIS MANS AWESOME PHOTO SKILLS AND GET A GOOD WORKOUT IN.

WARM-UP
FOAM ROLLING
LAX BALL WORK
CALF WARMUP/STRETCH

ENDURANCE
3 ROUNDS - 1 MIN BREAK
2 MIN DOUBLES
- PENALTY WILL BE ENFORCED AND TOLD AFTER THE ENDURANCE WOD TOMORROW MORNING!



WOD
25 RING DIPS
50 C2B PULLUPS
25 RING DIPS

* IF YOU THINK YOU CAN DO THIS UNBROKEN GO FOR IT, IF YOU ARE CLOSE TO GOING UNBROKEN AND WANT A REAL CHALLENGE TRY THIS WITH A WEIGHTED VEST.

RESULTS FROM 4/17/12

WOD - TUESDAY, APRIL 17TH 2012

- START WATCHING AROUND THE 1:25 MARK TO SEE THE KB STANDARDS FOR TOMORROW!

* ANOTHER BIG DAY OF HUGE ACCOMPLISHMENTS AT THE KOB!  ANGELA GOT HER FIRST PULLUP AND NOT ONLY DID DAWN GET HER FIRST PULLUP SHE GOT 3 IN A ROW!  THE IMPROVEMENT THEY HAVE MADE IS UNREAL.
- THIS IS FOR EVERYONE STICK W THE PROGRAM PUT SOME EXTRA WORK IN AND YOU WILL ALL BE DOING ALL YOUR GOALS SOON ENOUGH!


WARM-UP
EASY 400M RUN
KB SWING STANDARDS AND PRACTICE
SQUAT CLEAN AND HANG SQUAT CLEANS
DYNAMIC STRETCHES

STRENGTH
12 MIN TO FIND
1RM SQUAT CLEAN + HANG SQUAT CLEAN


ENDURANCE
AMRAP 10 MIN
400M RUN
20 ABMAT SITUPS
20 HAND-RELEASE PUSHUPS


WOD
5 ROUNDS FOR TOTAL TIME OF
200M RUN
10 VERTICAL KB SWINGS
15 BURPEES
REST EXACTLY 2 MIN BETWEEN SETS

RESULTS FROM 4/16/12

Mondays are awesome when you are a member of CrossFit King of the Beach.  Why?  Because you get to squat!  

Warm Up

400 meter run

Dynamic hip swings

Duck Walks

Pass Thrus

Strength (everyone)

5X5 Back Squat 84% 1RM

WOD

For Time

9 Thrusters (135/95)rx (155/105)Elite

50 Double Unders

7 Thrusters

50 Double Unders

5 Thrusters

50 Double Unders

Cool Picture from competitor WOD today.  Check out the guy in the background. (And turn your computer screen because I can't figure out how to rotate the photo!)

WOD - SUNDAY, APRIL 15TH 2012

"DEATH"

BEACH WORKOUT SUNDAY

Three teams  3 workouts 

WORKOUT ONE - "THE SEAN"

Each team will start with equal weight in their zone. 

10 minutes to move as much weight into opponents zone as possible

WORKOUT TWO - "THE JUSTIN"

first place team has head start of 15 seconds on second place and second place has 15 second head start on third place from workout one

200 meter(ish)  partner carry followed by 50 kb swing and sprint to finish

WORKOUT 3 - "THE PASTUCH" 

First place team does 30 burpees each

Second place does 40 burpees each

Third place does 50 burpees each

RESULTS FROM 4/14/12

WOD - SATURDAY, APRIL 14TH 2012

FIGHT GONE BAD

3 ROUNDS - 1 MIN PER STATION FOR TOTAL REPS

WALLBALLS (20/14)

SDLHP (75/55)

BOX JUMPS (20IN EVERYONE)

PUSH PRESS (75/55)

ROW FOR CALS

RESULTS FROM 4/13/12 

COMPETITORS WOD 4/13/12

WOD - FRIDAY, APRIL 13TH 2012

ELEMENTS 7PM - GETTIN SICK WITH THERE SNATCHES! WELCOME TO THE KOB FAMILY.

FAUN WELCOME TO THE FAM!

* DECISION HAS BEEN MADE.  SCHEDULE AS FOLLOWS FROM NOW ON IN THE MORNING.
MON - WED - FRI - 8:30AM AND 9:30AM CLASSES
TUE - THUR - 9:30AM AND 10:30AM CLASSES

** SUNDAY SCHEDULE
- 9AM - PARTNER PERVERT WOD
- 10AM - GYMNASTICS WOD W/ KAIT
- 11AM - COMPETITORS CLASS W SEAN

*** REMEMBER ROB WILL BE DOING THE 4, 5, AND 6 TOMORROW AND GUARANTEED VICTORY IN THE 7PM COMPETITOR CLASS WOOOOOO!


WARM-UP
1 MIN DOUBLES
20 AIR SQUATS

ENDURANCE(EVERYONE)
800M RUN
20 BURPEES
400M RUN
20 BURPEES


WOD 
21-18-15-12-9-6-3
HAND RELEASE PUSHUPS
OH WALKING LUNGES (45/25)

RESULTS FROM 4/12/12

WOD - THURSDAY, APRIL 12TH 2012

BRENDAN 8 SHORT WEEKS AGO

BRENDANS CHANGE IN 8 WEEKS!

RAYS 8 WEEK BEFORE- AFTER - BEFORE - AFTER!

* DEAR CROSSFIT KOB MEMBERS,
     WE REGRET TO INFORM YOU THERE WILL BE NO MORE IOU'S FOR PROTEIN SHAKES AND WATERS.  PLEASE PAY YOUR DEBTS WITH US.  THIS PUTS US IN A VERY UNCOMFORTABLE SPOT TO HAVE TO HUNT PEOPLE DOWN FOR MONEY.  IF YOUR NAME IS ON THE BOARD WE EXPECT THE MONEY BY FRIDAY.
                                                                                THANKS SINCERELY,
                                                                                                    MANAGEMENT

**  WE WILL BE CHANGING THE 9:30 CLASS TO THE 9AM CLASS, AND EITHER ADDING A 8AM OR A 10AM.  WE WILL VOTE UP UNTIL FRIDAY AND THE SCORE IS 8AM = 14 PEOPLE - 10AM = 13 PEOPLE.

*** REMEMBER WE WILL BE HAVING THE FARMERS MARKET AT THE GYM TOMORROW BETWEEN 10:30 - 3!


WARM-UP
200M RUN EASY PACE
20 POWER CLEANS (BAR)
DYNAMIC STRETCHING AND MOBILITY


ENDURANCE
4 ROUNDS
1 MIN DOUBLES
200M RUN
1 MIN REST


STRENGTH
5X3 - FRONT SQUAT @ 78% OF 1RM


WOD
50 MOUNTAIN CLIMBERS (R/L = 1)
15 POWER CLEANS (135/95)
15 HSPU
50 MOUNTAIN CLIMBERS
12 POWER CLEANS
12 HSPU
50 MOUNTAIN CLIMBERS
9 POWER CLEANS
9 HSPU

RESULTS FROM 4/11/12

WOD - WEDNESDAY, APRIL 11TH 2012

9:30 GROUP CHEERING ON PATRICKS FINISH!

* CONGRATS TO JESSE LUNIN-PACK.  STARTED OUT IN OCTOBER AT CROSSFIT KOB DOING JUMPING PULLUPS.  FAST FORWARD 5 MONTHS LATER AND HE JUST DID 10 PULLUPS IN A ROW TODAY.  AWESOME JOB MY MAN.

WARMUP
- 1 MIN DOUBLES
- OHS
- FULL SNATCH
- DYNAMIC STRETCH

STRENGTH (EVERYONE)
12 MIN TO ESTABLISH 1RM SQUAT SNATCH + OHS




WOD
4 ROUNDS
400M RUN
15 C2B PULLUPS

RESULTS FROM 4/10/12

WOD - TUESDAY, APRIL 10TH 2012

* GREAT JOB TO ALL ON ALL THE STRICT MOVEMENTS TODAY!

** FRIDAY APRIL, 13TH 2012 ROB SANTORO WILL BE RUNNING THE 4PM, 5PM AND 6PM CLASSES.  THERE WILL BE ENDURANCE AND THE WOD!

JOE WELCOME TO THE MUSCLEUP CLUB. THIS DUDE IS NOT EVEN IN GROUP YET! LOOK OUT FOLKS STUD COMING THRU!

WARM/UP - ENDURANCE (EVERYONE)
FOR TIME:
500M ROW
1 MILE RUN

THEN:

DYNAMIC STRETCHES

WOD

FOR TIME

30 BOX JUMPS

20 DEADLIFTS (275/185)

30 T2B

20 LATERAL BURPEES

30 V-UPS

20 BURPEES

30 PISTOLS

20 BURPEE BOX JUMPS

RESULTS FROM 4/9/12