WOD - WEDNESDAY, AUGUST 15TH 2012

HOW BOUT THIS?  GREG GETS HIS FIRST MUSCLE-UP AND THEN PROCEEDS TO DO 7 UNBROKEN! WELCOME TO THE CLUB BUDDY.

SEBASTIAN HIDING FROM THE KETTLEBELLS AND TURKISH GETUPS!

SOME OF THE MEATBUCKETS HITTING TURKISH GETUPS!

* ANOTHER AWESOME DAY AT THE KOB.  WE HAD A SO MANY PR'S ON OUR SQUAT CLEANS.  60 TO BE EXACT.  WE HAD 18 GUYS WITH A 185#+ SQUAT CLEAN AND 11 GIRLS WITH OVER A 100#+ SQUAT CLEAN. 

** 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. 

**** AUGUST 24TH AND 25TH WE HAVE A WHOLE GROUP GOING TO COMPETE AT BATTLE FOR THE ISLAND. LETS ALL GATHER UP TO CHEER ON ALL OUR COMPETITORS! ITS IN HAPPAUGE. (PROB SPELT THAT WRONG)

WARM-UP
200M RUN
10 BURPEES WITH BIG JUMP AT TOP
10 KIPS
DYNAMIC STRETCHES

IN 45 MIN COMPLETE:

1 MILE RUN FOR TIME

250M ROW FOR TIME

THEN:

3 SETS OF EACH - THESE WILL BE DONE IN SUPERSET FASHION - EXAMPLE - DO A SET OF MAX REPS PULLUPS THEN GO RIGHT TO MAX BOX JUMPS - THEN DO 15 GHD SITUPS

A. ME PULLUPS
A1. ME BOX JUMPS (30/24)
A2. 15 GHD SITUPS

* HEIGHT FOR THE BOX JUMP MUST BE SOMETHING YOU CAN REBOUND.
* IF YOU SCREW UP/STUMBLE/MISS YOUR SET IS OVER.
* IF YOU ARE  ATHLETE THAT HAS LESS THAN 7-9 KIPPING PULLUPS NO BAND YOU WILL DO MAX PULLUPS THEN BANDED PULLUPS WITH THE LIGHTEST BAND POSSIBLE.  YOUR SCORE WILL ONLY BE RX'D PULLUPS.
* SCORE WILL BE TOTAL REPS OF YOUR PULLUPS, TOTAL REPS BOX JUMPS, 1 MILE RUN TIME AND 250M ROW TIME.

RESULTS FROM 8/14/12