WOD - SATURDAY, NOVEMBER 19TH 2011

* HAPPY BIRTHDAY CHRIS VOGEL!

** THOSE WHO HAVE BEEN WAIT-LISTED YOU CAN COME TO CLASS. SATURDAYS AND SUNDAYS WE WILL NOT HAVE WAIT-LIST.  MAKE SURE YOU SIGN IN BUT EVERYONE IS WELCOME TO WEEKEND CLASSES. SEE EVERYONE TOMORROW AND GREAT JOB TODAY!

TURKISH GETUPS!

WOD
4 ROUNDS - 1 MIN STATIONS
1 MIN REST AFTER EACH ROUND
* SCORE = TOTAL REPS COMPLETED

BOX JUMPS
JUMPING PULLUPS
KNEES TO ELBOWS
PUSH PRESS
WALL BALLS

WOD - FRIDAY, NOVEMBER 18TH 2011

* AWESOME JOB ON THE DOUBLE UNDERS TODAY.  HOW ABOUT ANNEMARIE CRUSHING THE WOD IN 11 MINUTES AND ON TOP OF THAT GETTING HER FIRST KIPPING PULLUP.  CHECK OUT THE VIDEO BELOW!



**ALSO ANOTHER GREAT VIEW WAS THE 9:30 GUYS GETTING UP ON THE PULLUP BAR AND CRANKING OUT PULL-UPS AND TOES TO BAR AFTER 3 SHORT WEEKS.  A LITTLE PRACTICE AND HARD WORK GOES ALONG WAY.

*** CONGRATS TO THE GRADUATES OF OUR ELEMENTS PROGRAM.

**** BAR CRAWL SAT NIGHT STARTING AT 5PM AT CROSSFIT KING OF THE BEACH THEN WE WILL WALK OVER TO THE BAHIA LOUNGE, HIT UP ALL THE BARS ON THE SOUTH SIDE OF BEECH ST THEN MAKE OUR WAY OVER TO SWING BELLYS AT 9PM FOR THEIR 5 YEAR ANNIVERSARY!

7PM ELEMENTS

7:00AM ELEMENTS!

10:30AM ELEMENTS!

STRENGTH
MAX REPS DEAD-LIFTS IN 2 MIN (275/185)

WOD
3 ROUNDS ALL WITH (1.5/1 POOD) - SO YOU GUYS KNOW THATS 53LBS/35LBS.
15 TURKISH GETUPS - RIGHT ARM
15 TURKISH GETUPS - LEFT ARM
15 KB SWINGS

RESULTS FROM 11/17/11
* ADD KAIT FITZGERALD WHO DID THIS ON HER OWN AT 15:57 RX!

WOD - THURSDAY, NOVEMBER 17TH 2011

* ELEMENTS CLASSES REMEMBER YOUR NUTRITION LOGS TOMORROW PLEASE!
** GREAT JOB TODAY EVERYONE.  TOTAL MENTAL CHALLENGE WITH THE MAX HEIGHT BOX JUMPS.  NICK HAD THE TOP SCORE WITH 50 INCHES AND KAIT AND ANNEMARIE HAD THE TOP GIRLS WITH 37 INCHES.

STRENGTH
1-1-1-1-1 - PUSH PRESS

WOD
"PUSHING ANNIE"
50-40-30-20-10
DOUBLE UNDERS
HAND RELEASE PUSHUPS

RESULTS FROM11/17/11

WOD - WEDNESDAY, NOVEMBER 16TH 2011

* GREAT JOB TODAY EVERYONE! SOME AWESOME MILE TIMES AND REAL GOOD WORK ON THE 100 RING ROWS!  THESE ARE ALL "ACTION" SHOTS/ ORGANIZED NAP TIME DURING CLASS.

** ELEMENTS GROUP PLEASE WRITE DOWN 2 DAYS WORTH OF YOUR DIET SO WE CAN GO OVER THIS ON ELEMENTS 6.  PLEASE DO NOT FORGET!

6AMERS

9:30 CREW

5PMERS

6PMERS

SKILL
15 MINUTES TO FIND YOUR MAX HEIGHT BOX JUMP!

WOD
21-15-9
2 FOR 1 WALL BALLS
WALLBALL SITUPS
SUPERMANS WITH 2 SEC HOLD AT TOP

POST WOD MOBILITY
PIGEON POSE
SAMSON STRETCH

RESULTS FROM 11/15/11

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!