WOD - TUESDAY, NOVEMBER 15TH 2011

- DO WE HAVE ANYONE THAT IS DEVELOPING INTO ONE OF THESE?


PRE WOD MOBILITY


THEN:

WITH A 35 MIN TIME CAP:

1.  1 MILE RUN TIME
2.  100 RING DIPS IN AS FEW SETS AS POSSIBLE

*****SCORE = TOTAL TIME TO FINISH EVERYTHING AND TOTAL SETS TO FINISH RING DIPS

RESULTS FROM 11/14/11

WOD - MONDAY, NOVEMBER 14TH 2011

* GUYS LETS MAKE SURE IF WE ARE SIGNING IN FOR CLASS PLEASE MAKE SURE YOU ARE THERE OR CALLING US TO CANCEL.

30 BURPEE WARMUP OR WORKOUT ?

STRENGTH
10-3-10-3-10-3 - BACK SQUATS (2 MIN IN BETWEEN SETS)

WOD
"TABATAS"
PULLUPS
PUSHUPS
AIR SQUATS
PLANK HOLDS
ROW FOR CALS

RESULTS FROM 11/13/11

WOD - SUNDAY, NOVEMBER 13TH 2011

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence,        Afghanistan when an IED he was working on detonated.

Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

WOD - PARTNER "HANSEN"

AMRAP 20 MINUTES

30 KETTLE BELL SWINGS (2/1.5)

30 BURPEES

30 SITUPS

1 PARTNER WORKS AT A TIME...YOU MAY SPLIT THE REPS UP ANYWAY YOU BOTH WOULD LIKE! 

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