WOD - TUESDAY, JANUARY 31ST 2012

CrossFit King of the Beach Polar Bear Team

It's that time of year when Long Beach jumps into the ocean on super-bowl sunday for The Make-A-Wish Foundation.  AND this year members of CrossFit KOB will be participating!  The  link below will take you to the CrossFit KOB Make-A-Wish donation page.  Anything you can do to help us reach our fundraising goal is greatly appreciated.  Last year enough money was raised by the Long Beach Polar Bears to grant 77 wishes!!!

https://www.kintera.org/faf/donorReg/donorPledge.asp?ievent=997360&supId=350477154

AND if you want to join the KOB Polar Bear team...... Please add you name to the sign-up sheet on the bulletin board.  There will be a Polar Bear team workout on Sunday 2/5 at 10am and then we will all head out to the Plunge together!  

Please pass along our fundraising link to family and friends to help us reach our fundraising goals!

Hope to see you all there!


LONG BEACH SUPER BOWL SPLASH DETAILS:

DATE:  SUNDAY, FEBRUARY 5th, 2012
EVENT TIME:  12:30 pm in the water at 1:30 pm
LOCATION:  On the Boardwalk @ Edwards/Riverside/Long Beach Boulevard

WARM-UP
2 ROUNDS
BEAR CRAWL
ARMY CRAWL
FORWARD ROLL
WALKING LUNGES
THEN:
LEG KICKS-QUAD PULLS-ARMS CIRCLES


STRENGTH
12 MIN TO FIND 1RM SNATCH


ENDURANCE
6 ROUNDS
1 MIN ON 1 MIN OFF DOUBLE UNDERS

WOD
AMRAP 15 MIN
200M RUN (YES WE ARE RUNNING AGAIN 54 DEGREES ON JAN 31ST!)
9 KB SWINGS (2/1.5)
9 K2E