CrossFit KOB

Friday, November 4, 2011

WOD - SATURDAY, NOVEMBER 5TH 2011

- GREAT OPENING DAY TODAY! WE HAD SOME ATHLETES PULLING WEIGHT ON THEIR DEADLIFTS THEY WOULD HAVE NEVER OF THOUGHT THEY WOULD EVER DO AND IT WAS GREAT TO BE PART OF. LETS KEEP THIS INTENSITY UP.

ANNEMARIE AND DEBRA SHOWING OFF THAT FULL HIP EXTENSION ON THEIR KETTLEBELL SWINGS!

PAT WORKING? OR THE CLASSIC PAT "RESTING" POSE? YOU DECIDE.

SKILL
TOES TO BAR

WOD

"REP MEDLEY"

3 ROUNDS FOR TIME OF:
MAX REPS IN 1 MIN OF:

RING ROWS
WALL BALLS(20/14)
TOES TO BAR
ROW FOR CALS

Thursday, November 3, 2011

WOD - FRIDAY, NOVEMBER 4TH 2011

- WELCOME OUR FIRST GRADUATES OF CROSSFIT KING OF THE BEACH ELEMENTS CLASSES! CONGRATS TO ALL OF YOU FOR A AWESOME 2 WEEKS. WE COULD NOT BE HAPPIER W THE PROGRESS YOU GUYS HAVE MADE AS WELL AS HOW AWESOME YOU GUYS ALL ARE! BY THE WAY EVERY SINGLE ELEMENTS ATHLETE INCREASED THEIR ROUNDS AND REPS IN JUST 2 WEEKS.

7:00AM

10:30

7:00PM

STRENGTH
3-3-3-3-3-3 - DEADLIFT - 90 SEC BREAK AFTER EACH SET

WOD
"HELEN"
3 ROUNDS
400M RUN
21 KB SWINGS (1.5/1)
12 PULLUPS

- CHECK OUT THIS VIDEO OF OPT DOING "HELEN"

RESULTS FROM 11/3/11

Wednesday, November 2, 2011

WOD - THURSDAY, NOVEMBER 3RD 2011

- ELEMENTS 6 TOMORROW!!!! OUR FIRST ELEMENTS CLASS GRADUATES AND MOVES ON TO OUR GROUP CLASSES FRIDAY. PLEASE REMEMBER YOUR NUTRITION LOGS TOMORROW.

STRENGTH
SHOULDER PRESS - 3-3-3-3-3

WOD
AMRAP 12 MIN
10 BOX JUMPS
10 HAND RELEASE PUSHUPS
9 BOX JUMPS
9 HAND RELEASE PUSHUPS
8 BX JUMPS
8 HAND RELEASE PUSHUPS

...ALL THE WAY DOWN TO 1.

IF YOU REACH 1 WORK YOUR WAY BACK UP TO 10 REPS UNTIL THE 12 MIN IS UP.