WOD - FRIDAY, SEPTEMBER 7TH 2012

* THIS IS THE LAST WEEK OF OPEN GYM AT 7AM.  WE ARE GOING TO SWITCH TO A GROUP CLASS TUESDAY AND THURSAY AY 7AM.  THIS WILL RUN ON A TRIAL BASES.  WE WILL GIVE THIS CLASS 2 WEEKS IF IT DOES NOT FILL UP THE 7AM WILL BE CANCELLED ALL TOGETHER.

** WE WILL ALSO BE ADDING A 8PM WEDNESDAY NIGHT CLASS TO THE SCHEDULE!  COACHED BY MALE SUPERMODEL AND LOCAL STUD STEVE ABGARIAN.

*** GYMNASTICS CLASS IS ALSO ADDED TO THE SCHEDULE FOR 7PM WEDNESDAY NIGHT WHICH YOU MUST SIGN IN FOR. THANKS.

ELIMINATOR POOL

* games.espn.go.com/nfl-eliminator-challenge/en/

Password is: crossfitkob1

when you log in go to "my group" click "join group" and type in "KOB".  The deadline to join is Sunday before games start. (1pm)

 FOR THOSE OF YOU WHO DON'T KNOW WHAT IT IS, AN ELIMINATOR POOL IS AN OPPORTUNITY TO MAKE FOOTBALL SEASON EVEN BETTER!  PICK A DIFFERENT TEAM EACH WEEK, IF YOUR TEAM WINS, YOU MOVE ON TO THE FOLLOWING WEEK.  YOU CAN ONLY CHOOSE EACH TEAM ONE TIME THROUGHOUT THE ENTIRE SEASON SO CHOOSE WISELY.  ENTRY FEE IS $10 AND YOU ARE ALSO GAMBLING A 50 BURPEE PENALTY SHOULD YOU CHOOSE INCORRECTLY.

WARM-UP
400M RUN
10 BURPEES
15 T2B
10 DEADLIFTS (BAR)
10 THRUSTERS (BAR)
DYNAMIC STRETCHES


STRENGTH 
12 MIN TO FIND YOUR 3RM DEADLIFT

OPEN WOD 12.5
AMRAP 7 MIN
3 THRUSTERS
3 C2B PULLUPS
6 THRUSTERS
6 C2B PULLUPS
9 THRUSTERS
9 C2B PULLUPS
ETC....

* SCORE = TOTAL REPS COMPLETED AT THE END OF THE WORKOUT.

RESULTS FROM 9/6/12