WOD - THURSDAY, SEPTEMBER 6TH 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.


** 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
1 MIN DOUBLES
1 MIN HS HOLD
10 KIPS
DYNAMIC STRETCHES

ENDURANCE
800M RUN
REST 2 MIN
600M RUN
REST 1 MIN
400M RUN
REST 1 MIN
200M RUN

WOD
21-15-9
HSPU
LATERAL BOX JUMPS (24/20)

RESULTS FROM 9/5/12