WOD - SATURDAY, NOVEMBER 12TH 2011

GREAT JOB TODAY EVERYONE ON THE LONG AND BRUTAL WOD!





WOD
4 ROUNDS
400 M RUN
10 PULLUPS
10 HSPU

RESULTS FROM 11/11/11

WOD - FRIDAY, NOVEMBER 11TH 2011

- HAPPY BDAY TO ONE OF MY BEST FRIENDS IN THE WORLD AND TRAINER AT CROSSFIT KING OF THE BEACH SEAN PASTUCH.

- SOME SWEET HIGHLIGHTS TODAY.  NICK WITH A 225LBS SHOULDER PRESS AND CHRIS POUNDING OUT 250+ DOUBLE UNDERS IN ELEMENTS 3.  WE ALSO HAD  ANTHONY AND ANNEMARIE NOT DROPPING THE KB ON THE OHS WOD!

STRENGTH
2-2-2-2-2- DEADLIFTS - (REST 2 MIN IN BETWEEN EACH SET)

CONGRATS ROB WELCOME TO THE MUSCLE UP CLUB!

WOD
"SEAN" (BIRTHDAY - 11/11/83)
AMRAP 28 MINUTES
11 BOX JUMPS (30/24)
11 RING DIPS
8 KNEES TO ELBOWS
3 SANTANASTIES (20/10)

RESULTS FROM 11/10/11

WOD - THURSDAY, NOVEMBER 10TH 2011

* THINK YOUR IN SHAPE?  CHECK OUT THE WOMEN OF CROSSFIT!


HAPPY BDAY TO THE BIG DOG NICK RIGGIO AND HAPPY BIRTHDAY DANA FRANCIS EVEN THOUGH YOU TOLD NOBODY IT WAS YOUR BIRTHDAY!

- GREAT JOB TODAY ON THE 500M ROWS AND THE DEATH BY CLEAN AND JERK!  THESE TWO TOGETHER MEANS YOU HIT THAT WALL AND YOU JUST GOTTA PUSH THROUGH AND THATS EXACTLY WHAT ARE ATHLETES DID TODAY!



STRENGTH
1-1-1-1-1 - SHOULDER PRESS

WOD
AMRAP 15 MIN

OVERHEAD KETTLEBELL SQUATS - EVERYTIME THE KETTLBELL FALLS EVEN OR BELOW THE HEAD THE ATHLETE OWES A 200M RUN.

WOD - WEDNESDAY, NOVEMBER 9TH 2011

- BARBARA TODAY! WHAT A BITCH SHE WAS.  FANTASTIC JOB BY ALL ON A TON OF REPS AND DEF A REAL TOUGH WOD.

THE GROUP WORKING ON THEIR FLEXIBILITY.

WHO HAS TWO THUMBS AND PUKED TODAY?  THAT GUY ^

SKILL/ENDURANCE
500M ROW FOR TIME

WOD

DEATH BY C+J "DEATH BY CLEAN AND JERK"(135/95)
MINUTE 1 PERFORM 1 CLEAN AND JERK
MINUTE 2 PERFORM 2 CLEAN AND JERKS
MINUTE 3 PERFORM 3 CLEANS AND JERKS
...CONTINUE UNTIL YOU CAN NO LONGER COMPLETE THE REQUIRED REPS WITHIN THE MINUTE!

RESULTS FROM 11/8/11

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