WOD - TUESDAY, NOVEMBER 8TH 2011

- ANOTHER AWESOME DAY AT THE KOB!  PACKED HOUSE, SOME DEADLIFTS COUPLED WITH PISTOLS TO TAX THE CORE AND THE LEGS MADE FOR A REAL TOUGH WORKOUT.  GREAT JOB EVERYONE.

JESSE JUMPING OR FLOATING?

ENDURANCE
800M RUN FOR TIME

WOD
"BARBARA" 
5 ROUNDS - EXACT 3 MIN BREAK AFTER EACH ROUND
20 PULL-UPS
30 PUSHUPS
40 ABMAT SITUPS
50 AIR SQUATS

SCORE = TOTAL TIME INCLUDING BREAKS!(MUST TAKE FULL 3 MINUTES)

WOD - MONDAY, NOVEMBER 7TH 2011

- TEAM WOD SUNDAYS ARE ALWAYS FUN.  TURKISH GETUPS, MAX HANDSTAND PUSHUPS MIXED UP WITH SOME RUNNING MADE FOR A GREAT WAY TO START OFF EVERYONES SUNDAY!  

STRENGTH
3-3-3-3-3 - BACK SQUATS (FIND YOUR 3 RM)

WOD
AMRAP 7 MIN
7 DEADLIFTS (185/105)
14 PISTOLS
21 DOUBLE UNDERS

AUXILLARY WORK (2X15)
- GHD SITUPS
- BACK EXTENSIONS

RESULTS FROM 11/6/11

WOD- SUNDAY NOVEMBER 6TH, 2011

- QUOTE OF THE DAY " MAN OUR WARMUP IS HARDER THAN MOST PEOPLES WORKOUTS"  - GREAT JOB ON BOTH THE JUNKYARD DOG WARMUP AND THE WOD!

- DONT FORGET TO SET YOUR CLOCK BACK 1 HOUR.

4 PERSON TEAM WODS!

HOPING FOR 2 GIRL/2 GUY COMBO...BUT WE'LL SEE!

WOD 1: 10 MINUTE RUNNING CLOCK

2 TEAMMATES RUN 400M WHILE OTHER 2 TEAMMATES ARE PERFORMING TURKISH GET UPS (24KG/16KG). SWITCH WHEN TEAMMATE COMES IN FROM RUN AND REPEAT UNTIL TIME IS UP.

*SCORE IS 1 POINT FOR TURKISH GET UP REP (EACH ARM IS ONE 1 REP) AND 10 POINTS FOR 400M RAN.

*REPS ONLY COUNT IF 400M RUN IS COMPLETED WHEN TIME FINISHES.

WOD 2: 7 MINUTE RUNNING CLOCK

ALL TEAMMATES MUST COMPLETE 21 MEDICINE BALL CLEANS (20/14). ONLY 2 TEAMMATES WORK AT A TIME. ONCE ALL 4 HAVE FINISHED THEIR 21, MAX HANDSTAND PUSHUPS WITH REMAINING TIME. ONLY 2 TEAMMATES AT A TIME MAY GO.

*SCORE IS TEAM TOTAL HSPU.

RESULTS FROM 11/5

RESULTS FROM 11/4

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

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

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.

WOD - WEDNESDAY, NOVEMBER 2ND 2011

** ATHLETES PLEASE DO NOT FORGET YOUR NUTRITION LOGS FOR THURSDAY!


------MWOD AND STRETCHING-----

WOD
"NANCY"
5 ROUNDS
400M RUN
15 OHS (95/65)

RESULTS FROM 11/1/11