WOD - WEDNESDAY, AUGUST 1ST 2012

* READERS CHOICE BEST GYM NOMINATIONS ARE OUT! LOG ON AND VOTE FOR US. CLICK THE LINK BELOW TO VOTE.  IF YOU DON'T HAVE AN ACCOUNT IT'S EASY TO SET ONE UP.  TELL YOUR FRIENDS!  WE APPRECIATE THE SUPPORT!
BEST GYM NOMINATION

**SO TODAY AT CROSSFIT KOB, THIS IS ME BEING A TOTAL GEEK. WE MOVED A TOTAL WEIGHT OF 199,734.5 LBS (YES SOMEONE KRISTIN - NOT SAYING NAMES HAD 1 - 2.5 POUND PLATE ON) AND WE MOVED JUST SHORT OF 100 TONS.  HOW COOL IS THAT!   GREAT JOB TODAY ON THE TECHNIQUE AND EFFICIENCY ON OUR POWER CLEANS.


WARM-UP
1 MIN DOUBLE UNDERS
20 DEADLIFTS (PVC PIPE)
20 OHS (PVC PIPE)
REVIEW GHD SITUPS TECHNIQUE AND MODS
DYNAMIC STRETCHES

STRENGTH - 12 MIN TIME CAP (INCREASE WEIGHT EACH)
3-3-3-3-3 - WEIGHTED PULLUPS
3-3-3-3-3 - WEIGHTED RING DIPS
- THESE WILL BE SUPERSETTED.  IF YOU DO NOT HAVE EITHER YOU WILL DO 1 SET OF WEIGHTED NEGATIVES PER SET.

WOD FOR TIME
30 GHD SITUPS
30 DEADLIFTS (135/95)
30 BOX JUMPS (24/20)
30 OHS (135/95)
30 PULL-UPS

- IS ANYONE GOING UNBROKEN TOMORROW???

RESULTS FROM 7/31/12

WOD - TUESDAY, JULY 31ST 2012

* SICK DAY TODAY.  HAVING 43 PR'S ON OUR 5RM BACK SQUAT WEEK 7 INTO THIS NEW SQUAT PROGRAM IS AWESOME TO WITNESS.  IF YOU DON'T PR EVERY WEEK DO NOT WORRY.  THERE ARE SO MANY FACTORS THAT PLAY INTO A BIG LIFTING DAY. # 1 - NUTRITION, #2 - REST, #3 - MINDSET.  YOU HAVE TO BE SPOTON TO KEEP PR'ING.

RIG IS UP!

ANOTHER ANGLE.

AND ANOTHER.

WARM-UP
200M RUN
29 TRUNK TWISTS
TNG POWER CLEAN TECHNIQUE
DYNAMIC STRETCHES


ENDURANCE
800M RUN
REST 3 MIN
600M RUN
REST 3 MIN
400M RUN
- SCORE = TOTAL TIME INCLUDING RESTS

WOD
EMOM FOR 20 MIN
2 TNG POWER CLEANS
- MAY INCREASE WEIGHT EACH SET
- ALSO YOU CAN CHOOSE A HEAVY WEIGHT FOR YOURSELF AND STICK TO THAT WEIGHT EACH MINUTE.

RESULTS FROM 7/30/12

WOD - MONDAY, JULY 30TH 2012

GREG PLAYIN AROUND ON THE ROPES AT CF KING OF ISLAND PARK!

WARM-UP
2 MIN MAX DOUBLES
29 WEIGHTED ABMAT SITUPS (45/25)
20 AIR SQUATS
10 PUSH PRESS (BAR) (REVIEW DIFF BETWEEN JERKS AND PUSH PRESS)
DYNAMIC STRETCH


STRENGTH
5-5-5-5-5 - BACK SQUAT
- START HEAVIER THAN 3 WEEKS AGO
- 4TH SET SHOULD BE OLD 5RM
- 5TH SET SHOULD BE NEW 5RM


WOD
6 ROUNDS
12 PUSH PRESS (95/65)
12 T2B

EXTRA SNATCH WORK W PVC PIPER
12 SETS - FOR QUALITY
1 HANG SNATCH
1 POWER SNATCH
1 FULL SNATCH

RESULTS FROM 7/29/12

WOD - SUNDAY, JULY 29TH 2012

HAPPY BIRTHDAY DANA!!


SUNDAY PERV WOD
* ONLY 1 PERSON WORKS AT A TIME.  SPLIT THE REPS HOWEVER YOU WANT.

50 C2B PULL UPS

100 PUSH-UPS

100 AIR SQUATS

50 BOX JUMPS

100 DOUBLE UNDERS 

THEN:

3 ROUNDS

60 DOUBLE UNDERS

20 HSPU


"lets get creeeeeepy"

WOD - SATURDAY, JULY 28TH 2012

* WINNERS OF THE 30 DAY PALEO CHALLENGE ARE BEING REVEALED.  AFTER CALCULTING % OF WEIGHT LOST, DROP IN HEART RATE, BEST OVERALL BEFORE AND AFTER PIC THE WINNERS ARE
MALE - JOHNNY PAGS
FEMALE - ALICIA

- CONGRATS GUYS AND YOU WILL BE AWARDED THE CASH PRIZE IN THE NEXT CLASS.



CLASS TIMES
8:00AM - 9:00AM (ELEMENTS)
9:00AM - 10:00AM
10:00AM - 11:00AM
11:00AM - 12:00AM


RULES OF OPEN GYM
#1.  IF YOU DONT KNOW HOW TO DO THE MOVEMENT DON'T DO IT.
#2.  IT IS NOT A COACHING SESSION IT IS FOR YOU TO WORK ON MOVEMENTS OR DO A WOD OF YOUR CHOICE.
#3.  GO INTO THE OPEN GYM KNOWING WHAT YOU WANT TO DO.  EXAMPLE IF YOU MISSED MONDAYS WOD THIS WEEK GO TO THE WEBSITE, LOOK UP WHAT MONDAYS WORKOUT WAS, WARMUP, SET UP YOUR GEAR AND HIT IT HARD. 
#4.  YOU MUST SIGN IN FOR THE OPEN GYM.  THIS WILL BE LIKE A REGULAR CLASS IF YOU DO NOT SIGN IN YOU WILL NOT BE PERMITTED TO COME TO CLASS.  GUYS WE ARE ALL ADULTS EXCEPT ROB! MAKE SURE YOU SIGN IN BEFORE YOU COME.  IF YOU SIGN IN TO THE 9AM SLOT AND SHOW UP AT 9:55 YOUR CLASS ENDS AT 10!

SEE EVERYONE TOMORROW!

RESULTS FROM 7/27/12

WOD - FRIDAY, JULY 27TH 2012

* DAVE AND PJ ARE BOTH REPRESENTING THE NYPD IN THE ANNUAL NYPD VS FDNY BASEBALL GAME.  THE GAME IS IN CONEY ISLAND AND ITS $10 A TICKET.  MOLLY AND I WILL BE ATTENDING THE GAME AT 7PM IF ANYONE WOULD LIKE TO MEET UP WITH US.  HOPE TO SEE EVERYONE THERE AND SHOW SUPPORT (AKA HECKLE DAVE AND PJ!)

** GREAT JOB TODAY.  WE REALLY NEED TO FOCUS ON EFFICIENCY OF MOVEMENTS.  WE WILL BE DOING ALOT MORE OF THOSE COMPARISON OF MOVEMENTS IN CLASS.

8PM GIRLS ROWING!

STRENGTH
3-3-3-3-3 - DEADLIFTS

WOD
"HELEN MEETS DIANE"
3 ROUNDS
400M RUN
21 KB SWINGS (53/35)
12 PULL-UPS
21 HSPU (15 HSPU ROUND 2, AND 9 HSPU, ROUND 3)

EXTRA  TECHNIQUE WORK:
W PVC PIPE HIT
25 REPS OF:
1 FULL SQUAT SNATCH AND 1 OHS

RESULTS FROM 7/26/12

WOD - THURSDAY, JULY 26TH 2012

* GREAT JOB TO EVERYONE AT THE KOB! I THINK THE 2 POSITION SNATCH WAS ANOTHER ONE OF THOSE GOAT MOVEMENTS WE NEED TO WORK ON ALOT MORE.   SEE EVERYONE TOMORROW.  WE ARE GONNA START ADDING PVC WORK AFTER CLASS TO GET SOME EXTRA REPS IN.

MEATHEAD ALLEY!

* THE ONE THEY CALL SUPERCLEARY, WILL BE TAKING SOME PHOTOS FOR THE 9:30AM CLASS.  COME ON OUT AND GET FAMOUS!

** ROGUE EQUIPMENT IS IN,  SPACE IS CLEARED AND PAINTING STARTS ON FRIDAY.  THIS PLACE IS GONNA BE SICK.  CROSSFIT KING OF ISLAND PARK  IS READY TO ROCK IN A COUPLE SHORT WEEKS!

WARM-UP
1 MIN DOUBLES
10 PASS THRUS
10 PUSH PRESS (BAR)
10 FRONT SQUATS (BAR)
DYNAMIC STRETCHES


STRENGTH
5-5-5-5-5 - PUSH PRESS


WOD
500M ROW
50 FRONT SQUATS (185/115)
25 BURPEES OVER THE BAR

EXTRA WORK
- 25 QUALITY REPS - HANG SQUAT SNATCH (PVC PIPE)
- IF THIS IS SOMETHING YOU WANT TO IMPROVE AT, TAKE THIS UPON YOURSELF TO GRAB A PVC AND WORK ON THIS, DONT MAKE US FORCE YOU!

RESULTS FROM 7/25/12

WOD - WEDNESDAY, JULY 25TH 2012

* GREAT JOB ON THIS HIGH PACED DAY.  AWESOME TO HIT THOSE DIFFERENT SYSTEMS AND MOVEMENTS IN ONE SESSION.  WATCH THE VIDEO WITH THIS GUYS SPEED AND TURNOVER ON THE BAR.  GET READY FOR SOME LUSCIOUS SNATCH TOMORROW.





WARM-UP
2 ROUNDS
- 10 BURPEES
- 10 OHS (PVC PIPE)

* TALK ABOUT DIFF BETWEEN 2 POS SNATCH AND POWER SNATCH
- 15 QUALITY REPS - 2 POSITION SNATCH (PVC)
- 10 STRICT RING PULLS TO CHEST(CANT DO PULLS DO 2 SETS NEGATIVES)
- 10  RING DIPS
- 3 MIN DYNAMIC STRETCH

STRENGTH
12 MIN TO FIND 2 POSITION SNATCH(FLOOR - HANG)
* FULL SQUAT ON EACH REP

WOD
3 ROUNDS
8 POWER SNATCHES (115/75)
7 MUSCLE-UPS (10 RING ROWS/10 CLAPPING PUSHUPS)
400M RUN (ARIZONA AVE)

RESULTS FROM 7/24/12

WOD - TUESDAY, JULY 24TH 2012

* NO JOKE 77 ATHLETES PR'D ON THEIR BACK SQUAT TODAY.  THESE NUMBERS ARE LOOKING AWESOME!

** JULY 23RD HAPPY BIRTHDAY TO MY BROTHER STEVE, RYAN MCCARTHY, AND ROBYN B!

** SO ANOTHER CHANGE IS HAPPENING NOW TO THE 6AM GROUP.  WE ARE ABLE TO TELL IF YOU ARE IN THE CLASS OR NOT AND IF YOU CANCEL OUT OR NOT.  SO WITH THAT BEING SAID IF YOU CANCEL AFTER 10PM SHARP YOU WILL ALSO OWE 150 BURPEE PULL-UPS - NO QUESTIONS ASKED TO BE DONE BEFORE YOUR NEXT GROUP.

WARM-UP
200M JOG
5 WALL CLIMBS
10 KB SWINGS - LIGHT
10 T2B
28 TRUNK TWISTS
3 MIN DYNAMIC STRETCHES

ENDURANCE
750M ROW
1200 M RUN

WOD
AMRAP 15 MIN
3 WALL CLIMBS
6 T2B
9  KB SWINGS (70/53)
200M RUN

RESULTS FROM 7/23/12

WOD - MONDAY, JULY 23RD 2012

PERV SUNDAY CREW!

MIKE - ROB - MOLLY AND KAIT GETTING READY FOR SOME PARTNER CARRYS!

THE NEW ELEMENTS CREW COMING IN READY TO ROCK.  CONGRATS GUYS!

TEAM KOB WON 2 OUT OF 4 EVENTS AND FINISHED IN 2ND IN 2 OUT OF 4 EVENTS FOR A 2ND PLACE FINISH! 

WARM-UP
400M YOG (ITS A SILENT J)
20 AIR SQUATS
10 STRICT PULLUPS
28 WEIGHTED ABMAT SITUPS
3 MIN DYNAMIC STRETCHES


STRENGTH
1-1-1-1-1 - BACK SQUAT

WOD
4 MIN AMRAP 
5 DEADLIFTS(275/185)
3 BURPEES


- 1 MIN BREAK PUT BARS AWAY AND GET BOXES OUT


3MIN AMRAP 
400M RUN W THE REMAINDER OF TIME BOX JUMPS (24/20)


- 1 MIN BREAK PUT BOXES BACK


2MIN AMRAP
HAND RELEASE PUSH UPS


- 1 MIN BREAK


1MIN AMRAP  
DOUBLE UNDERS


* SCORE = TOTAL REPS COMPLETED

WOD - SUNDAY, JULY 22ND 2012

WOD FOR PERV SUNDAY RAN BY SUPER CREEP STEVE!

TEAMS OF 2
800M RUN W PLATE (45/25)
50 FRONT SQUATS (155/105)
50 GAMES STANDARD BOX JUMPS (30/24)
400M RUN W PLATE
* ONLY 1 PERSON WORKS AT A TIME.  THE PLATE MUST BE KEPT OVERHEAD AT ALL TIMES DURING THE WOD.  IF PLATE DROPS TO HEAD LEVEL OR BELOW BOTH TEAM MEMBERS OWE 7 BURPEES ON THE SPOT!

WOD - SATURDAY, JULY 21ST 2012

CLASS TIMES
8:00AM - 9:00AM (ELEMENTS)
9:00AM - 10:00AM
10:00AM - 11:00AM
11:00AM - 12:00AM


RULES OF OPEN GYM
#1.  IF YOU DONT KNOW HOW TO DO THE MOVEMENT DON'T DO IT.
#2.  IT IS NOT A COACHING SESSION IT IS FOR YOU TO WORK ON MOVEMENTS OR DO A WOD OF YOUR CHOICE.
#3.  GO INTO THE OPEN GYM KNOWING WHAT YOU WANT TO DO.  EXAMPLE IF YOU MISSED MONDAYS WOD THIS WEEK GO TO THE WEBSITE, LOOK UP WHAT MONDAYS WORKOUT WAS, WARMUP, SET UP YOUR GEAR AND HIT IT HARD. 
#4.  YOU MUST SIGN IN FOR THE OPEN GYM.  THIS WILL BE LIKE A REGULAR CLASS IF YOU DO NOT SIGN IN YOU WILL NOT BE PERMITTED TO COME TO CLASS.  GUYS WE ARE ALL ADULTS EXCEPT ROB! MAKE SURE YOU SIGN IN BEFORE YOU COME.  IF YOU SIGN IN TO THE 9AM SLOT AND SHOW UP AT 9:55 YOUR CLASS ENDS AT 10!

SEE EVERYONE TOMORROW!

RESULTS FROM 7/20/12

WOD - FRIDAY, JULY 20TH 2012

* VEGGIES/FRUIT/EGGS WILL BE IN TOMORROW.  WE APOLOGIZE FOR ANY INCONVENIENCE THIS MAY HAVE CAUSED.  

** GREAT JOB ON THE KB SWINGS TODAY.  CHECK OUT HEATHER AND PJ WHO BOTH DID 100 KB SWINGS UNBROKEN!

HS HOLDS!

"THATS HARDWORK RIGHT THERE!"

AWESOME SWEAT ANGEL.

KONA - SEAN - AND THE FORCE LIVING THE DREAM!

WARMUP
400M RUN
20 DEADLIFTS (BAR)
15 GOODMORNINGS
10 K2E
5 WALL CLIMBS
DYNAMIC STRETCHES

STRENGTH
3X10 DL @ 85% OF YOUR 10RM

WOD
2 ROUNDS
ROUND 1 = 2 MINUTE STATIONS W/1 MIN BREAK IN BETWEEN EACH
ROUND 2 = 1 MINUTE STATIONS W/:30 SEC BREAKS IN BETWEEN EACH
ROW FOR CALS
DOUBLE UNDERS
10M SHUTTLE RUNS
WALL CLIMBS
K2E

* SCORE = TOTAL REPS COMPLETED.

WOD - THURSDAY, JULY 19TH 2012

5PMERS PRACTICING THE CLEAN!

* ABOUT 90% OF YOU PR'D ON YOUR SQUAT CLEANS TODAY. THE BIGGEST SUPRISE WAS HOW FAST YOU GUYS ARE STARTING TO GET UNDER THE BAR!  BIGGEST PROBLEM BY FAR IS THE LOW CATCH, AGAIN THINKING FAST ELBOWS AND LETTING THAT BAR ON YOUR FRONT RACK POSITION!

** THERE IS A COMPETITON - GARAGE GAMES BATTLE FOR THE ISLAND.  WE ALREADY HAVE 4 PEOPLE THAT ARE REGISTERED.  NO YOU DO NOT NEED TO BE A TOP COMPETITOR TO DO THIS.  THERE IS BOTH A RX AND SCALED DIVISION.  SO IF YOU HAVE ANY INTEREST IN TAKING YOUR CROSSFIT SKILLS TO THE NEXT LEVEL YOU SHOULD SIGN UP, AND HAVE A FUN/COMPETITIVE DAY WITH THE REST OF THE KOB FAM.

GARAGE GAMES - BATTLE FOR THE ISLAND SIGN UP

WARM-UP

15 WALKING LUNGES
15 LIGHT KB SWINGS (35/26)

15 STRICT T2B
1:15 PLANK HOLD

1:15 HS HOLD

DYNAMIC STRETCHES

SKILL

PART 1 = AMRAP 3 MIN GOAT#1

REST 3 MIN

PART 2 = AMRAP 2 MIN GOAT #2

WOD
FOR TIME:

800M RUN

100KB SWINGS(53/35)

CASH-OUT = 50 BURPEES FOR TIME

WOD - WEDNESDAY, JULY 18TH 2012

* QUICK ANNOUNCEMENT.  ON THE SIGN IN SITE WE NOW HAVE DISCOVERED A WAY TO SEND AUTO EMAILS IF YOU HAVE GOT INTO THE CLASS THAT YOU WERE WAIT LISTED FOR!

WARM-UP
200M RUN
10 FRONT SQUATS (BAR)
10 SQUAT CLEANS (BAR)
DYNAMIC STRETCHES

STRENGTH
12 MIN TO FIND YOUR 1RM SQUAT CLEAN

WOD
"ELIZABETH" (PR BOARD WORTHY)
21-15-9
SQUAT CLEAN (YES THEY DID POWER CLEANS WE ARE DOING SQUAT CLEANS)
RING DIPS

RESULTS FROM 7/17/12

WOD - TUESDAY, JULY 17TH 2012

DEVIN GETS THE BLOODY SHIN SYNDROME!  NOTE WE HAD  3 OTHERS WITH THE BSS.  GREAT JOB BROTHER.

* SO WHEN I SAID LETS GET AFTER THIS WEEK YOU GUYS REALLY TOOK THAT SERIOUS.  107 ATHLETES CAME THRU THE DOORS TODAY TO TAKE DOWN THE SIT TO STAND, BOX JUMP, KB WOD!  GREAT JOB WITH THE 3RM BACK SQUAT AS WE HEARD ALOT OF "THATS A PR" TODAY!  HOW ABOUT WE SHOOT FOR MORE ON TUESDAY.

** WE HAVE TALLIED ALL THE RESULTS FROM THE BEST SHAPE OF YOUR LIFE CHALLENGE AND WILL ANNOUNCE THE 30 DAY WINNER ON FRIDAY.

*** DEMO OF THE NEW GYM STARTS TOMORROW!!! EQUIPMENT IS ORDERED HOPEFULLY WE WILL BE READY TO ROCK AND ROLL IN 3 WEEKS.


WARM-UP
1 MIN DOUBLES
26 TRUNK TWISTS
20 PARTNER ASSISTED LEG RAISES
2 SETS W SAME PARTNER OF 10 PLATE LOADED PUSHUPS
DYNAMIC STRETCHES


ENDURANCE/SKILL
HOW LONG CAN YOU KEEP THE ROWER UNDER
1:35/1:54

WOD
"NICOLE"
AMRAP 20 MIN
400M RUN
MAX PULLUPS
* ONCE YOU DROP OFF THE BAR YOU ARE ON THE RUN.
** SCORE = MAX PULLUPS

RESULTS FROM RECORD BREAKING 7/16/12

WOD - MONDAY, JULY 16TH 2012

EC WORKING OUT IN OCEAN CITY, MD!

* PERV SUNDAY WAS A GREAT TIME AS ALWAYS.  THANKS TO SEAN ROGERS AND THE CIVILIAN MILITARY COMBINE COMING DOWN AND WORKING OUT W/ US!

** ANOTHER WEEK IS UPON US AND AS AL BUNDY WOULD SAY, "LETS ROCK!"

*** CROSSFIT KING OF ISLAND PARK WILL BE OPENING NEXT MONTH(HOPEFULLY)! DEMO WILL BEGIN THIS WEEK ALONG WITH ORDERING EQUIPMENT.  GET READY FOR A 4,500 SQFT AWESOME FACILITY WITH THE WORKS!


WARM-UP
400M JOG
5 SIT TO STANDS
10 BACK SQUATS BAR
10 LIGHT KB SWINGS
27 WEIGHTED SITUPS (45/25)
DYNAMIC STRETCHES


STRENGTH
3-3-3-3-3 - BACK SQUATS

WOD
21-15-9
BOX JUMPS (30/24)
KB SWINGS (70/53)
SITUP TO STAND (YES THIS IS A NEW MOVEMENT)

RESULTS FROM 7/15/12

WOD - SUNDAY, JULY 15TH 2012

DOUBLE TEAMED PERV SUNDAY

WOD #1
10 ROUNDS - 1 PARTNER ON - 1 PARTNER OFF
AMRAP OF CINDY
5 PULLUPS
10 PUSHUPS
15 AIR SQUATS

SCORE = TOTAL CUMULATIVE ROUNDS

WOD#2
21-15-9
RING ROWS
BURPEE BROAD JUMP 6 FT ( CANT MAKE 6FT WE WILL SCALE THE DIST DOWN)
- 1 PARTNER DOES ALL THE 21'S THEN THE OTHER PARTNER DOES ALL THE 21'S

 

CLASS TIMES
8:00AM - 9:00AM (ELEMENTS)9:00AM - 10:00AM
10:00AM - 11:00AM
11:00AM - 12:00AM


RULES OF OPEN GYM
#1.  IF YOU DONT KNOW HOW TO DO THE MOVEMENT DON'T DO IT.
#2.  IT IS NOT A COACHING SESSION IT IS FOR YOU TO WORK ON MOVEMENTS OR DO A WOD OF YOUR CHOICE.
#3.  GO INTO THE OPEN GYM KNOWING WHAT YOU WANT TO DO.  EXAMPLE IF YOU MISSED MONDAYS WOD THIS WEEK GO TO THE WEBSITE, LOOK UP WHAT MONDAYS WORKOUT WAS, WARMUP, SET UP YOUR GEAR AND HIT IT HARD. 
#4.  YOU MUST SIGN IN FOR THE OPEN GYM.  THIS WILL BE LIKE A REGULAR CLASS IF YOU DO NOT SIGN IN YOU WILL NOT BE PERMITTED TO COME TO CLASS.  GUYS WE ARE ALL ADULTS EXCEPT ROB! MAKE SURE YOU SIGN IN BEFORE YOU COME.  IF YOU SIGN IN TO THE 9AM SLOT AND SHOW UP AT 9:55 YOUR CLASS ENDS AT 10!

SEE EVERYONE TOMORROW!

WOD - FRIDAY, JULY 13TH 2012

STACEY AND ALLISON WORKING ON THEIR NEGATIVES.

WARM-UP
400M RUN
25 - HAND RELEASE PUSHUPS
25 - SEATED TRUNK TWISTS W 25/15
20 - DEAD-LIFTS - BAR
DYNAMIC STRETCHES - ADD ROCK AND STRETCH, ADD SAMSON STRETCH



STRENGTH
DEAD-LIFT 3X10 @85% OF YOUR 10RM

WOD


1600M RUN (JANUARY WALK)
25 HAND RELEASE PUSHUPS
1200M RUN (NEW YORK TO NEW HAMPSHIRE)
50 HAND RELEASE PUSHUPS
800M RUN (NEW YORK AVE)
75 HAND RELEASE PUSHUPS

RESULTS FROM 7/12/12 - AKA MIKE AND MOLLYS 4 YEAR ANNIVERSARY!

WOD - THURSDAY, JULY 12TH 2012

* GREAT TO BE BACK AND SEE EVERYONE GETTING AFTER THIS TOUGH DAY OF OHS.  THE OHS AND THE TECHNIQUE ON THE SNATCHES GO HAND AND HAND AND HAVE COME A LONG WAY!

** HAPPY BDAY TO MY MAIN MAN PAUL, AND MS. ALLISON FENECH!

JL"TO THE MOTHA F'IN" P - PRS ON HIS TRI BY COMING IN AND DOMINATING CROSSFIT. 

WARM-UP

1 MIN DOUBLE UNDERS

1 MIN PLANK HOLD

10 STRICT T2B

10 KIPS

10 FRONT SQUATS (BAR)

DYNAMIC STRETCHES

STRENGTH

5X5 - FRONT SQUATS @86% OF 1RM

SUPERSET W/

2-2-2-2-2 - WEIGHTED PULLUPS (INCREASE WEIGHT EACH SET)

WOD 

4 MIN MAX CALORIES ON THE ROWER

3 MIN MAX BOX JUMPS (30/24)

2 MIN MAX WEIGHTED ABMAT SITUPS

1 MIN MAX PULLUPS

1 MIN REST STATION (THIS WILL BE INCLUDED IF THERE IS MORE THAN 12 PEOPLE PER CLASS)

* THERE WILL BE A 1 MIN BREAK BETWEEN EACH 

** SCORE WILL BE TOTAL REPS SCORED

BADASS! RESULTS FROM 7/11/12

WOD - WEDNESDAY, JULY 11TH 2012

WARM-UP
200M JOG
10 POWER SNATCHES
DRILL 1 - PULL OFF GROUND INTO HIP SOCKET.
DRIL 2 - EXPLODE TO FULL EXTENSION AND DROP TO A QUARTER SQUAT
10 OHS
DYNAMIC STRETCHES


STRENGTH
12 MIN TO FIND MAX POWER SNATCH FOR THE DAY
THEN
EMOM FOR 5 MIN
2 TNG POWER SNATCHES AT 75%

WOD
AMRAP 15 MIN
200M RUN
THEN MAX REPS OHS (115/75)
* EVERYTIME THE BAR DROPS YOU OWE A 200M RUN

RESULTS FROM 7/10/12

WOD - TUESDAY, JULY 10TH 2012

GAIL NOT MISSIN A BEAT.  WORKING OUT IN THE CAROLINA HEAT.  WE ARE SO HAPPY HOW FAR YOU HAVE COME GAIL!

EC

STEVOOOOOOO

GROUP HS HOLDS

BRENDAN.

REGAN.

 

* PR MONDAY!  WE HAD 55 PERSONAL RECORDS TODAY ON THEBACK SQUAT.   VERY PROUD OF ALL YOU HAVE ACCOMPLISHED SO FAR!

** HAPPY BDAY TO CHRIS JUKES, YOU ARE THE MAN SIR!



WARM-UP
1 MIN DOUBLES
10 DEADLIFTS (BAR)
10 GOODMORNINGS (BAR)
DYNAMIC STRETCHES


ENDURANCE
TEAM ROW
- EVERY PERSON ON THE TEAM ROWS 300M X 3

WOD
5 ROUNDS
5 DEADLIFTS ELITE (275/185) - RX (245/155)
10 BURPEES

RESULTS FROM 7/9/12

WOD - MONDAY, JULY 9TH 2012

* PERV SUNDAY IS ALWAYS A CREEPY BLAST.  FUN WOD TODAY AND ALWAYS GREAT SEEING EVERYONE WORK TOGETHER.  A NEW WEEK STARTS WITH NO JULY 4TH PARTIES/EXCUSES TO ATTEND TO.  LETS GET AFTER IT THIS WEEK!

NEW ELEMENTS CLASS READY TO ROCK AND ROLL!

HANGIN ON THE BEACH!

DAWN GIVING NYC A LESSON ON KIPPING PULLUPS! 

JOEY OHS HIS LOVEBUG. HAHA JUST KIDDING!

WARM-UP
400M RUN
1:10 H.S HOLD
26 WEIGHTED ABMAT SITUPS
20 HAND RELEASE PUSHUPS
15 STRICT PULL-UPS OR 2 SETS NEGATIVES
10 LIGHT KB SWINGS
10 AIR SQUATS W/ 30 SEC HOLD AT THE BOTTOM ON THE LAST REP


STRENGTH
5-5-5-5-5 - BACK SQUAT
- YOUR FINAL SET OF 5 SHOULD BE HEAVIER THAN MONDAY, JUNE 18TH.  THIS WILL BE YOUR NEW 5RM BACK SQUAT.  DEPENDING ON HOW YOU FEEL YOUR 3RD OR 4TH SET SHOULD BE YOUR OLD 5RM.

WOD
IN 10 MIN:
800M RUN W A MED-BALL (20/14)
THEN:
 W REMAINING TIME
AMRAP
10 KB SWINGS (70/53)
5 HSPU

RESULTS FROM 7/8/12

WOD - SUNDAY, JULY 8TH 2012

TEAM PERV SUNDAY
"lets get creepy"

HAVE TO PARTNER UP WITH SOMEONE OF THE SAME SEX.  EACH TEAM WILL HAVE ONE BARBELL AND WEIGHT WILL BE STRIPPED AFTER COMPLETION OF EACH MOVEMENT.

1. ROW 750 METERS, WHILE PARTNER HOLDS 185/115 POUNDS IN THE FRONT RACK POSITION

2. 50 BURPEES, WHILE PARTNER HOLDS 135/95 POUNDS OVERHEAD

3. 50 THRUSTERS, 95/65 POUNDS, WHILE PARTNER HOLDS THE DIP SUPPORT POSITION

* PARTNERS MAY SWITCH DURING EACH EXERCISE, BUT REPETITIONS WILL ONLY COUNT WHILE THE OTHER PARTNER IS HOLDING THE REQUIRED POSITION. EACH PAIR OF ATHLETES MUST COMPLETE ALL THE REPETITIONS BEFORE MOVING TO THE NEXT EXERCISE.

OPEN GYM SATURDAY

  * THRUSTERS AND PULL-UPS WITH RUNNING SOUNDS BRUTAL.  ATHLETES THAT CAME OUT TODAY CRUSHED THIS WOD, IN THE BRUTAL HEAT.  DOING THESE HERO WODS PUTS THINGS IN PERSPECTIVE FOR WHAT OUR ARMED FORCED DO FOR US EVERYDAY!  GREAT JOB TODAY.




CLASS TIMES
8:00AM - 9:00AM (ELEMENTS)9:00AM - 10:00AM
10:00AM - 11:00AM
11:00AM - 12:00AM


RULES OF OPEN GYM
#1.  IF YOU DONT KNOW HOW TO DO THE MOVEMENT DON'T DO IT.
#2.  IT IS NOT A COACHING SESSION IT IS FOR YOU TO WORK ON MOVEMENTS OR DO A WOD OF YOUR CHOICE.
#3.  GO INTO THE OPEN GYM KNOWING WHAT YOU WANT TO DO.  EXAMPLE IF YOU MISSED MONDAYS WOD THIS WEEK GO TO THE WEBSITE, LOOK UP WHAT MONDAYS WORKOUT WAS, WARMUP, SET UP YOUR GEAR AND HIT IT HARD. 
#4.  YOU MUST SIGN IN FOR THE OPEN GYM.  THIS WILL BE LIKE A REGULAR CLASS IF YOU DO NOT SIGN IN YOU WILL NOT BE PERMITTED TO COME TO CLASS.  GUYS WE ARE ALL ADULTS EXCEPT ROB! MAKE SURE YOU SIGN IN BEFORE YOU COME.  IF YOU SIGN IN TO THE 9AM SLOT AND SHOW UP AT 9:55 YOUR CLASS ENDS AT 10!

SEE EVERYONE TOMORROW!