WOD - THURSDAY, AUGUST 16TH 2012

AFTERMATH

GYMNASTICS CLASS!

* ANOTHER GREAT DAY TODAY.  34 ATHLETES AT KOB CAN RUN UNDER A 7:00 MILE.  ABSOLUTELY UNREAL.  ANOTHER GREAT STAT IS THAT WE ALSO HAVE ATHLETES THAT HAVE CUT OVER 2 MIN OFF THEIR MILE TIME AND WE ALSO HAVE ATHLETES THAT  HAVE RAN THEIR FIRST MILE EVER. TO SEE THESE RESULTS MAKES IT VERY EASY TO DO WHAT WE DO.  THE RESULTS SHOW AND NOTHING MAKES US HAPPIER.

** WE ARE GETTING VERY EXCITED FOR NEXT WEEKS OPEN WORKOUTS.  IT WILL BE A GREAT TEST TO SEE WHERE WE STAND AS BOTH INDIVIDUALS AND AS A GYM IN COMPARISON TO THE REST OF THE WORLD.

** PLEASE V0TE FOR US  - BEST GYM IN LONG BEACH - WE ARE LOSING GUYS STEP IT UP!  ONLY A COUPLE MORE DAYS TO VOTE.  ALL YOU GOTTA DO IS CLICK THE LINK, CLICK THE BUTTON THAT SAYS CROSSFIT KING OF THE BEACH AND THEN MAKE A USERNAME(WHICH YOU WILL NEVER HAVE TO USE AGAIN) AND YOU ARE DONE!

*** SIGN UP FOR LURONG LIFE CHALLENGE - THIS IS VERY SIMILAR TO WHAT WE DID LAST JANUARY MIXED WITH THE 2012 CROSSFIT GAMES OPEN. HOWEVER YOU WILL COMPETE AGAINST THE REST OF THE WORLD. 


- THIS GUY IS AWESOME! CAN SNATCH 423# AND CAN DANCE.    

WARM-UP
1 MIN DOUBLE UNDERS
10 PASS THROUGHS
10 OHS
10 STAND TALL SHRUGS
10 FULL SNATCHES
DYNAMIC STRETCHES

STRENGTH
12 MIN TO FIND 1RM SNATCH
THEN:
4X2 @ 80% OF YOUR MAX
- WE DID THE SAME THING ON TUESDAY EXCEPT WE ARE DOING SNATCHES INSTEAD OF CLEANS.

WOD
21-18-15-12-9-6-3
MOUNTAIN CLIMBERS (R/L = 2)
OH WALKING LUNGES (45/25)
WEIGHTED ABMAT SITUPS (45/25)

RESULTS FROM 8/15/12