WOD - FRIDAY, JUNE 1ST 2012

* SICK JOB TODAY WITH THE WEIGHT MOVED ON THE HANG CLEANS.  GREAT SEEING EVERYONE PUSH TO THE LIMITS ON TODAYS WOD. SHOWS HOW MUCH WEIGHT AND HOW HARD YOU GUYS REALLY CAN GO.  VERY PROUD OF ALL OF YOU.

** SAT IS NOW OPEN GYM.  THE GYM WILL OPEN AT 9:00AM AND CLOSE AT 11:00AM.  YOU CAN DO A WOD FROM THE WEEK THAT YOU MISSED OR WORK ON SOME WEAKNESSES.  

*** SO EVERY NIGHT WE POST THE WOD FOR EVERYONE TO LOOK AT, BUT BEFORE WE POST WE SEE WHO IS SIGNED UP FOR THE 6AM CLASS.  PLEASE DO NOT CHERRY PICK THE WORKOUT AND SIGN OUT LAST MINUTE AND SCREW OTHER PEOPLE THAT ACTUALLY WANT TO COME TO CLASS AND CHALLENGE THEMSELVES.  IF THIS CONTINUES WE WILL VERY NICELY/NOT TELL U, TAKE YOUR SIGN IN NAME AWAY AND YOU WILL HAVE TO CALL US AT 5:50AM TO SEE IF YOU ARE ABLE TO COME TO CLASS. THANK YOU VERY MUCH!

****HAPPY BIRTHDAY JANEY!

***** SO OUR NEXT CHALLENGE STARTS THIS SAT.  YOU NEED TO HAVE 4 THINGS TAKEN BEFORE SUNDAY.

#1. BEFORE PHOTO (DONE BY A COACH AT THE GYM)

#2. RESTING HEART RATE

#3. WEIGHT

#4. $20 (ALL TO BE SPLIT BETWEEN THE WINNING MALE AND FEMALE)

WARM-UP

10 BURPEES

10 KIPS

10 PUSH PRESS (BAR)

10 THRUSTERS

STRENGTH

FOR 10 MINUTES

EVEN MINUTE = 3 PUSH PRESS (185/105)
ODD MINUTE = 15 AB MAT SITUPS

WOD

"HOLBROOK"

10 ROUNDS EACH FOR TIME

5 THRUSTERS (115/75)

10 PULLUPS

100M SPRINT (CORNER TO CORNER)

REST 1 MIN (YOU HAVE TO REST EXACTLY 1 MIN)

* SCORE = TOTAL TIME INCLUDING REST

US Army Captain Jason Holbrook, 28, of Burnet, TX, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, NC, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device.

He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook. 

RESULTS FROM 5/31/12

WOD - THURSDAY, MAY 31ST 2012

HANDSTAND HOLDS!

* GREAT SCORES PUT UP ON DIANE TIME TODAY.  DL WEIGHT IS IMPROVING AND THE HANDSTAND PROGRESSIONS LOOK AWESOME!




WARM-UP
2 MIN DOUBLE UNDERS
20 HANG CLEANS (BAR)
20 BACK SQUATS (BAR)
10 PISTOLS (HOWEVER YOU WILL DO THEM IN THE WOD)



STRENGTH
20RM BACK SQUAT - ADD 5LBS FROM LAST WEEK
* IF YOU GOT BETWEEN 15-19 REPS STAY AT THE SAME WEIGHT
* IF YOU GOT LESS THAN 15 REPS TAKE 5LBS OFF

WOD
FOR TIME OR REPS COMPLETED (22 MIN TIME CAP)
1600M RUN
50 PISTOLS
30 HANG CLEANS ELITE(225/135) - RX (185/115)

RESULTS FROM 5/31/12

WOD - WEDNESDAY, MAY 30TH 2012

* THIS GYM IS BADASS!  WANNA KNOW WHY.  I HAVE NEVER SEEN SO MANY ATHLETES NAIL THERE SHIN ON A BOX, START BLEEDING AND FINISH A WORKOUT JUST AWESOME.

** GET READY TO SMASH DIANE TOMORROW!

REEBOK HQ THIS WEEKEND.  PRETTY COOL FRONT OF THE BUIDING!

                                     - KAIT HITTING 135# ON THE SNATCH LADDER!

JLP AFTER SOME BOX JUMPS!

WARM-UP
20 DEADLIFTS
20 GOODMORNINGS
30 SEC HANDSTAND HOLD/PIKE PUSHUPS
DYNAMIC STRETCHES


ENDURANCE
FOR TIME:
500M ROW
1200M RUN
50 DOUBLE UNDERS

WOD
"DIANE"
21-15-9
DEADLIFTS (225/155)
HSPU

- DAN BAILEY 1:35 DIANE! ANYONE TAKING HIM OUT????

RESULTS FROM 5/29/12

WOD - TUESDAY, MAY 29TH 2012

* AWESOME JOB TO THOSE WHO SHOWED UP AND COMPLETED MURPH TODAY!  DEF A TOUGH WORKOUT BUT HERO WODS TOUCH DOWN IN YOUR HEART AND KEEP YOU PUSHING A LITTLE HARDER!

MURPH!

CJ AND KIERAN DECIDING WHO IS HAVING A TOUGHER DAY?

SOME OF THE GROUP POST WOD.

WARM-UP
3 ROUNDS
5 SQUAT CLEANS (BAR)
5 SPLIT JERKS
5 KB SNATCHES (LIGHT)
THEN:
DYNAMIC STRETCHES


STRENGTH
EMOM FOR 10 MIN
3 TNG SQUAT CLEANS AND 1 JERK @71% OF 1RM

WOD
4 ROUNDS
10 KB SNATCHES ALTERNATING ARMS (70/53)
20 BOX JUMPS (24/20)

WOD - MONDAY, MAY 28TH 2012

* CONGRATS TO LYNN AND BRYAN ON THEIR MARRIAGE.  WE WISH YOU MANY YEARS OF HAPPINESS!

** KAIT PLACED 16TH  OVERALL THIS WEEKEND IN THE NE REGIONALS.  PRETTY DAMN AWESOME FOR 6 MONTHS OF CROSSFIT!  HER HARD WORK DEF PAYED OFF.

*** BEST PER SUNDAY NAME OF ALL TIME GOES TO "TEAM BUTT JUICE SMOOTHIE" ABSOLUTELY AWESOME!

**** MONDAY OUR ONLY CLASS WILL BE 9AM AND GOING OFF IN HEATS OF 10.  IF YOU SHOW UP LATE YOU WILL NOT BE PLACED IN A HEAT SO PLEASE MAKE SURE YOU ARE ON TIME.

WOD
"MURPH"
START AND END WITH A MILE RUN.
THEN YOU MAY BREAK UP THE REPS ANYWAY YOU WOULD LIKE.
100 PULLUPS
200 PUSHUPS
300 AIR SQUATS

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, 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.

RESULTS FROM PERV SUNDAY!

WOD - SUNDAY, MAY 27TH 2012

KAIT DURING WOD 1 AT REGIONALS!

* HEARD SATURDAY WAS A BIG MASS OF SWEAT AND HARD WORK!  GREAT JOB TO ALL WHO SHOWED UP!

** KAIT IS IN 20TH PLAC GOING INTO DAY 3.  SHE HAS HER BEST EVENT COMING UP IN EVENT 5 WHICH IS THE SNATCH LADDER.  EVERYONE WISH HER GOOD LUCK.  TOP 18 MOVE ON!

*** MONDAY WE WILL DO THE HERO WOD MURPH.  WORKOUT WILL START AT 9AM AND GO OFF IN HEATS OF 10 AT 9AM.  WE WILL DETERMINE ORDER UPON ARRIVAL HOPE TO SEE EVERYONE THERE. 

MURPH IS 

1 MILE RUN

THEN BROKEN UP ANYWAY YOU WANT

100 PULLUPS

200 PUSHUPS

300 AIR SQUATS

THEN

1 MILE RUN

PARTNER PERV SUNDAY WOD

5 ROUNDS W/ A PARTNER - ONLY 1 PERSON WORKS AT A TIME. 

30 DEADLIFTS (155/105)

30 BOX JUMPS (24/20)

30 T2B

200M RUN

WOD - SATURDAY, MAY 26TH 2012

* AFTER DAY 1 KAIT S IN 18TH PLACE OVERALL.  SHE PR'D ON BOTH EVENTS AND IS DOING AWESOME!

"Tabata Fight Gone Bad"

Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:

Wall-ball 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump 20" box (Reps)
Push-press 75 pounds (Reps)
Row (Calories)

There is no additional rest between exercises.

Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.

Post score to comments.

IE: IF YOU GET (1,1,1,1,1 YOUR SCORE = 5)

ELEMENTS GRADS!  CONGRATS GUYS AND WE LOOK FORWARD TO HAZING YOU GUYS.  JUST KIDDING.

RESULTS FROM 5/25/12

WOD - FRIDAY, MAY 25TH 2012

* THIS FRIDAY ONLY WE HAVE SCHEDULED A 7PM ELEMENTS CLASS AND A 8PM GROUP CLASS.

**HAPPY BIRTHDAY ALEX V!  THE BIG 30. 31 BURPEES BROTHA.

*** EVERYONE MAKE SURE TO WISH KAIT GOOD LUCK AS SHE KICKS ASS THIS WEEKEND AT THE NE REGIONALS.
NE REGIONAL PREVIEW
HOW TO FOLLOW WEEK 5 REGIONALS

*** MEMORIAL DAY MONDAY WE WILL BE DOING THE WOD MURPH.  READ THE STORY OF MURPH TO SEE WHAT YOUR DEDICATING YOUR WORKOUT TO AND WHAT HE DEDICATED HIS LIFE FOR.
MURPH STORY


STRENGTH
3 DEADLIFTS ON THE MINUTE EVERY MINUTE FOR 5 MIN @ 81% OF YOUR 1RM

WOD
5 ROUNDS
50 DOUBLE UNDERS
7 WALL CLIMBS

RESULTS FROM 5/24/12

WOD - THURSDAY, MAY 24TH 2012

LAUREN FLOATING THRU HER BOX JUMPS!

STRAIGHT LEG SITUPS.  

* REMINDER THE 6PM, 7PM, AND 8PM CLASSES WILL BE CANCELLED THURSDAY.  WE ARE VERY SORRY FOR THE INCONVENIENCE. THERE WILL BE A OPEN GYM AND 4PM AND REGULAR CLASS AT 5.

** FARM SHARE TOMORROW AFTER 11.  COME GET SOME DELICIOUS FARM FRESH FRUITS AND VEGGIES!

*** AGAIN ANOTHER REMINDER NEXT WEEK WE HAVE ADDED A MON,TUE AND THUR 7PM CLASS.

**** MONDAY MEMORIAL DAY WE WILL BE DOING MURPH STARTING AT 9AM.

STRENGTH
20RM BACK SQUAT
* ADD 5 LBS TO MONDAYS LIFT.
** IF YOU GOT BETWEEN 15-19 REPS REMAIN AT THE SAME WEIGHT.
*** IF YOU GOT LESS THAN 15 REPS TAKE 5# OFF.

WOD
AMRAP 15 MIN
6 POWER SNATCHES (135/95)
12 HAND RELEASE PUSHUPS
200M RUN

RESULTS FROM 5/23/12

WOD - WEDNESDAY, MAY 23RD 2012

BERN AND ASHLEY WORKING ON THEIR PULLUPS!

* STARTING NEXT WEEK 5/28/12 WE HAVE ADDED A 7PM GROUP CLASS  TO MONDAY, TUESDAY AND THURSDAY NIGHT.  GET YOUR ASS THERE!

** MEMORIAL DAY WE WILL HAVE ONE CLASS AT 9AM AND WILL BE DOING MURPH.  HEATS WILL GO OFF EVERY 20 MIN WITH 10 PEOPLE GOING AT A HEAT!

*** THIS THURSDAY MAY 24TH IS MY BROTHERS SERVICE SO WE WILL BE CANCELLING THE 6PM, 7PM AND 8PM CLASSES.  THERE WILL BE A OPEN GYM 4PM AND A REGULAR 5PM CLASS THAT SEAN WILL BE RUNNING.

**** ON FRIDAY WE WILL HAVE NORMAL SCHEDULE EXCEPT SEAN WILL BE RUNNING THE 7PM ELEMENTS FRIDAY NIGHT AND WE HAVE ADDED A 8PM GROUP CLASS TO THIS WEEKS SCHEDULE.  WE APOLOGIZE FOR ANY INCONVENIENCE.




WARM-UP
1 MIN DOUBLE UNDERS
200M RUN
DYNAMIC STRETCH


ENDURANCE
800M RUN
REST 3 MIN
400M RUN
REST 2 MIN
200M RUN

*SCORE = TOTAL TIME INCLUDING REST

WOD
40-30-20-10
STRAIGHT LEG SITUPS
KB SWINGS (70/53)
BOX JUMPS (24/20)

WOD - TUESDAY, MAY 22ND 2012

YEA BUDDY! CASEY GETS A MUSCLE-UP. WELCOME TO THE CLUB. "IM NEVER GONNA GET ONE" FALLLLLLLLLSSSSSEEEEEEE!

WARMUP
10 BURPEES
15 MOUNTAIN CLIMBERS
20 ABMAT SITUPS
REVIEW AND PRACTICE:
OHS
PISTOLS
DYNAMIC STRETCH


STRENGTH

12 MIN TO FIND YOUR 1RM OHS

WOD

"MARY"

AMRAP 20 MIN

5 HSPU

10 PISTOLS

15 PULLUPS

RESULTS FROM 5/21/12

WOD - MONDAY, MAY 21ST 2012

- SOMEBODY TAKING DAN BAILEY OUT TOMORROW?


WARM-UP
1 MIN DOUBLE UNDERS
10 POWER CLEANS
10 POWER JERKS
10 CLEAN AND JERKS
DYNAMIC STRETCH


STRENGTH
BACK SQUAT 20RM
* LAST WEEK GOT BEWEEN 15-19 REPS = STAY AT SAME WEIGHTS
* LAST WEEK GOT UNDER 15 REPS = DROP 5#

WOD
"GRACE" (10 MIN TIME CAP)
30 CLEAN AND JERKS FOR TIME (135/95)

REST 7 MIN THEN:

AMRAP 3 MIN G-O-A-T
GOAT = SOMETHING YOU SUCK AT!

RESULTS FROM 5/20/12

TEAM SANDY SNATCHES

EC, VICTORIA, ANNE, RYAN, JANE  - 11:05

TEAM WORKIN ON IT

ERIK, WISEY, KIM, SARA, RX  - 11:22

TEAM NO IDEA

JUKES, JP, JANICE, GINNY, TOM - 11:28

SUNDAY MAY 20

IN UNFORTUNATE NEWS, MIKE'S YOUNGER BROTHER, GREG PASSED AWAY TODAY (SATURDAY) UNEXPECTEDLY.  MIKE WANTS EVERYONE TO KNOW THAT HE, STEVE, MATT, AND MOLLY ARE ALL OKAY.  SINCE WE CONSIDER YOU ALL OUR EXTENDED FAMILY AND MIKE THOUGHT IT WAS IMPORTANT YOU HEAR THIS FROM US DIRECTLY AND NOT THROUGH HEAR SAY.  WE APPRECIATE YOUR UNDERSTANDING IN NOT MAKING THIS A CONVERSATION PIECE AROUND THE GYM.  MIKE, STEVE, MATT, AND MOLLY WILL ALL BE BACK IN THE GYM ON MONDAY AND LOOK FORWARD TO AN OTHERWISE TYPICAL DAY AT THE KOB.


THANK YOU.


THAT BEING SAID, CLASS IS STILL ON FOR SUNDAY SO SHOW UP!


SCHEDULE - 


9AM WOD ON THE BEACH MEET AT GYM WE WILL WALK TO BEACH TOGETHER


10AM GYMNASTICS AT THE KOB




IN TEAMS (SIZE TO BE DETERMINED BASED ON CLASS SIZE, IF A SMALL NUMBER OF PEOPLE SHOW UP THE REPS WILL BE SCALED, THIS IS SET FOR 4 PERSON TEAMS)


MEET AT THE GYM 8:50 - HEADING TO THE BEACH FOR WORKOUT ONCE EVERYONE IS AT GYM

WOD


AS A TEAM YOU MUST COMPLETE THE FOLLOWING WORK IN ORDER:

150 KNEE TO CHEST BURPEES
300 FLUTTER KICKS
200 PUSHUPS
200 SITUPS
200 AIR SQUATS
12 JETTY SHUTTLE RUNS


                                                            SATURDAY RESULTS

WOD - SATURDAY, MAY 19TH 2012

* GREAT JOB W EVA TODAY.  EVERYONE PUSHED THROUGH THAT BITCH!

** WE ARE GOING TO THE BEACH AT 12 ON ILLINOIS TOMORROW IF ANYONE WANTS TO COME ND HANG W US.  SEE YOU THERE.

YES HE DID! CARY WORE THE SPANDEX!

TWINNNNSSIIESSSSS!

9:30 "MEATHEADING" IT UP!

SUPERCLEARY TRYING TO PROVE THAT HE IS BIGGER THAN PJ!

WOD
45 SEC ON 30 SEC OFF FOR 7 ROUNDS
WALLBALLS

REST 5 MIN

45 SEC ON 30 SEC OFF FOR 7 ROUNDS
HAND-RELEASE PUSHUPS

REST 5 MIN

FIND YOUR 1RM HEIGHT BOX JUMP

RESULTS FROM EVA!!!!!!!

WOD - FRIDAY, MAY 18TH 2012

* GET READY FOR EVA TOMORROW.  THIS WOD IS PR BOARD WORTHY!  ARE THE RUNNERS, THE BODYWEIGHT NINJAS OR THE STRONGER KB SWINGERS GONNA TAKE THIS ONE?

DAVE - 20RM BACK SQUAT!

JANEY - 20RM BACK SQUAT

PAUL AND THE FACE OF AGONY - 20RM BACK SQUAT

HSPU!

WARM-UP
200M LIGHT RUN (YES RUN TO WARM-UP FOR THE RUN!)
20 GOODMORNINGS
DYNAMIC STRETCHES
MOVEMENT STANDARDS


WOD
"EVA"
5 ROUNDS
800M RUN
30 KB SWINGS(2/1.5)
30 PULL-UPS

RESULTS FROM 5/17/12

WOD - THURSDAY, MAY 17TH 2012

- FARM SHARE COMING THURSDAY AFTER 10AM.  $300 FOR 10 WEEKS OF DELICIOUS FOOD.

- GREAT JOB ON TABATA DAY FREAKING INTENSE.



WOW!


WARM-UP
1 MIN DOUBLES
1 SET NEGATIVES
10 KIPS
20 HANG CLEANS (BAR)


STRENGTH
20RM BACK SQUAT - ADD 5# FROM LAST SESSION
- IF YOU ARE BETWEEN 15-19 REPS LAST WEEK KEEP THE SAME WEIGHT
- IF YOU ARE LOWER THAN 15 TAKE 5LBS OFF

WOD
21-15-9
HANG CLEANS (135/95)
HANDSTAND PUSHUPS
T2B

RESULTS FROM 5/16/12

WOD - WEDNESDAY, MAY 16TH 2012

PIC FROM FRIDAY FROM OUR "WOMENS CLASS" HA!

- GOT TO SAY TODAY WAS IMPRESSIVE AS HELL.  FIRST OFF THE CLEAN AND JERKS LOOKED GREAT.  SECONDLY THE DOUBLE UNDERS FOR ALOT OF US HAS COME A VERY LONG WAY.  GOOD JOB TO ALL!

- REMEMBER FARM SHARE STARTS THURSDAY.  $300 FOR 10 WEEKS OF FRUITS, VEGETABLES, AND EGGS.

- WE JUST SIGNED A LEASE FOR A SECOND LOCATION (WE ARE NOT CLOSING CROSSFIT KING OF THE BEACH)!  THIS WILL BE A SECOND, A BIGGER, AND MORE BAD ASS LOCATION IN ISLAND PARK.  YOU WILL ALL HAVE UNLIMITED ACCESS TO BOTH LOCATIONS.  ITS RIGHT OVER THE BRIDGE AND GONNA BE 4200 SQFT OF PURE ASS KICKING!  WANNA KNOW HOW BIG 4200SQ FT IS?  ITS A LITTLE MORE THAN 4X OUR GYM NOW W/16 FOOT CEILINGS. WE ARE LOOKING TO BE OPEN BY JULY/AUGUST!!!




WARM-UP
200M RUN
DYNAMIC STRETCHES
REVIEW DAYS MOVEMENTS!


SKILL/ENDURANCE
3 MIN AMRAP OF YOUR GOAT (GOAT = SOMETHING YOU SUCK AT)

WOD
TABATA 
MUSCLE-UPS OR MUSCLE-PULLS OR RING ROWS
ROW FOR CALS
KB SDLHP (2/1.5)
KB SNATCHES (1.5/1)
10M SPRINTS

* SCORE = TOTAL REPS COMBINED

RESULTS FROM 5/15/12

WOD - TUESDAY, MAY 15TH 2012

RAY HITS A MUSCLE-UP!!!! YEAAAAA BOY WELCOME TO THE CLUB. DEFINITION OF HARD WORK HERE.  ZERO PULL-UPS 6 MONTHS AGO TO A MUSCLE-UP.

CJ AND THE STRIKE-FORCE HANGIN OUT!

- HAPPY BELATED BIRTHDAY TO THE TWINS LYNN AND DAWN AND JB JENN BELLA.  WE DEF EXPECT BIRTHDAY BURPEES!
- FARM SHARE COMING TO THE HOUSE THURSDAY.  $300 BUCKS FOR 10 WEEKS OF AWESOME VEGETABLES, FRUIT AND EGGS!
- SHAUN "SUPERCLEARY" CLEARY WILL BE TAKING PHOTOS AT THE 9:30AM CLASS TOMORROW. IF YOU WANT SOME SWEET PHOTOS OF THE MASTER BLASTER PHOTOGRAPHER BE THERE!
- 54 ATHLETES IN THE GYM NOW HAVE 10+ PULLUPS! SO HAPPY HOW FAR SOME PEOPLE HAVE COME.


WARM-UP
BEAR CRAWL - 100FT
BURPEE BROAD JUMP - 100FT
WALKING LUNGE - 100FT
CLEAN AND JERK TECHNIQUE AND REVIEW
DYNAMIC STRETCH


STRENGTH
CLEAN AND JERK - 8X1 @ 81% OF YOUR 1RM (REST 60 SECONDS BETWEEN SETS)

WOD
"ANNIE"
50-40-30-20-10
DOUBLE UNDERS ( HAVE 0 DOUBLE UNDERS TIMES BY 4 SINGLES)
SITUPS

PULLUP BOARD.  REMEMBER 6 MONTHS AGO THIS HAD 2 NAMES ON IT! WOW WHAT PROGRESS.

RESULTS FROM 5/14/12

RESULTS FROM ELEMENTS CLASS 5/14/12

WOD - MONDAY, MAY 14TH 2012

* HAPPY MOTHERS DAY TO ALL THE MOMS!  HOPE YOU GUYS GET ALL YOU DESERVE!

*REMEMBER... FARM SHARE COMMITMENTS ARE DUE MONDAY.  WE NEED TO GIVE THE FARMER A FINAL LIST FOR THIS WEEK.  300 GETS YOU 10 WEEKS.  CASH, OR CHECK WRITTEN TO CASH ARE ACCEPTABLE PAYMENTS.

PHOTO BOMBED! WHO IS GETTING IT NEXT?

STRENGTH
20RM BACK SQUAT - ADD 5LBS FROM YOUR LAST SESSION IF YOU COMPLETED YOUR 20 REPS.  IF YOU GOT 15-19 REPS KEEP THE SAME FROM LAST WEEK.  IF YOU WERE UNDER 15 TAKE 5LBS OFF.

WOD
- 400M RUN X 3 - REST 3 MIN AFTER EACH RUN
* SCORE = BEST AND WORST RUN TIMES
- MAX PULLUPS X 3 - REST 3 MIN AFTER EACH SET
* SCORE = MAX SET UNBROKEN AND TOTAL REPS COMPLETED

*** THESE ARE BOTH PR BOARD WORTHY! ALL OUT ON EVERY SET LETS GET AFTER THESE TOMORROW.

RESULTS FROM PERV SUNDAY!

WOD - SUNDAY, MAY 13TH 2012

MUSCLE-HEADED FREAKS!

PARTNER PERV SUNDAY
7 ROUNDS ALTERNATING W PARTNER
10 T2B
10 THRUSTERS (95/65)
400M RUN

* PARTNERS ALTERNATE THROUGH EACH ROUND WITH ONLY 1 PERSON WORKING AT A TIME.

EXAMPLE OF A ROUND
I DO 10 T2B - THEN MY PARTNER DOES 10 T2B
I DO 10 THRUSTERS - THEN MY PARTNER DOES 10 THRUSTERS
THEN WE BOTH RUN 400M RUN

RESULTS FROM 5/12/12

WOD - SATURDAY, MAY 12TH 2012

TURKISH GETUPS!

* GREAT JOB ON THE TURKISH GETUPS TODAY. TO SEE SOME PEOPLE BARELY ABLE TO DO A 5LB PLATE 6 MONTHS AGO TO DOING THE WOD CLOSE TO PRESCRIBED OR W A MUCH HEAVIER KB WAS AWESOME TO SEE.

WOD
200 WALKING LUNGES
150 ABMAT SITUPS
100 BOX JUMPS
- EVERY MINUTE ON THE MINUTE YOU OWE 6 BURPEES

RESULTS FROM 5/11/12

WOD - FRIDAY, MAY 11TH 2012

           

ELEMENTS GRADUATES! - CONGRATS GUYS AND GET READY TO KICK SOME ASS.

"NO COMMENT!"

* 20RM BACK SQUATS ARE PAINFUL YET TOUGH AND YOU GUYS ARE BATTLING RIGHT THRU IT SO WE DEF COMMEND YOU FOR THAT!  LETS BE READY TO ROCK AND ROLL ON A WORKOUT FROM OVER 5 MONTHS AGO.

** THANKS FOR THE SUPPORT FROM EACH AND EVERYONE OF YOU TODAY WITH ALL THE STUFF GOING ON TODAY.  ALL YOUR POSITIVE ATTITUDE IS THE REASON COMING TO THE GYM EVERYDAY IS SO REWARDING.  AGAIN THANKS SO MUCH.

*** IT'S FINALLY OFFICIAL.  WE WILL BE STARTING THE FARM SHARE HERE BEGINNING A WEEK FROM THURSDAY.  THE SHARE WILL WORK IN 10 WEEK INCREMENTS, WILL RUN YEAR ROUND, AND MUST BE PAID IN ADVANCE.  $300 WILL GET YOU 10 WEEKS WORTH OF SEASONAL AND LOCAL PRE ORGANIZED FRUITS, VEGETABLES, HERBS, MUSHROOMS, AND EGGS.  IF YOU PREFER NOT TO GET EGGS YOU CAN STILL GET THE FARM SHARE, EXTRA PRODUCE WILL TAKE THE PLACE OF THE COST OF EGGS.

WE NEED TO FULL PAID ORDERS TO PARTICIPATE IN THE SHARE BY MONDAY OF NEXT WEEK.  $30 FOR THE QUANTITY AND QUALITY PRODUCE YOU WILL GET IS A PHENOMENAL DEAL.  YOU WILL BE GETTING $45 WORTH OF FOOD (THIS IS THE DEAL WE ARRANGED WITH THE FARMER FOR BRINGING HIM THE BUSINESS, ALL OF YOUR MONEY GOES STRAIGHT TO THE FARM)!   IF YOU HAVE QUESTIONS ASK SEAN, IF NOT SIGN UP.

WARM-UP
400M RUN
20 DEADLIFTS (BAR)
20 GOODMORNINGS (BAR)
DYNAMIC STRETCHES


STRENGTH (1 LIFT EVERY 3 MIN- 15 MIN TIME CAP)

5X3 - DEADLIFT @ 75% OF YOUR 1RM
(MUST RETURN TO THE FLOOR W THE DEAD-LIFT)

WOD

3 ROUNDS

15 TURKISH GETUPS RIGHT ARM

15 TURKISH GETUPS LEFT ARM

15 KB SWINGS

- WE DID THIS FRI NOVEMBER 18TH.  LOOK AT SOME OF THE PICS AND SEE HOW FAR YOU GUYS HAVE COME!  ABSOLUTELY UNREAL!!!

RESULTS FROM 5/10/12