WOD - TUESDAY, NOVEMBER 22ND 2011

 - WELCOME TO THE CROSSFIT TOTAL EVERYONE!  REALLY GREAT JOB TODAY PUSHING YOURSELVES FOR EVERY LAST POUND YOU COULD SQUEEZE OUT.


SKILL
MUSCLE UP PROGRESSIONS
-FALSE GRIP
-PULL TO CHEST
- HEAD THRU
- DIP
- FULL MUSCLEUPS

WOD
3 ROUNDS
800M RUN
25 KB SWINGS(2/1)
15 C2B PULLUPS

LUCAS WORKING HIS OVERHEAD POSITION! IS HIS DEPTH BETTER THAN HIS POPS?

MIKE GETTING HIMSELF INTO THE MUSCLE - UP CLUB! CONGRATS BUDDY.

RESULTS FROM 1/21/11

WOD - MONDAY, NOVEMBER 21ST 2011

* AWESOME TIME AT THE BAR CRAWL SAT NIGHT AND GREAT RELAXING WEEKEND.  LETS HIT IT HARD THIS WEEK AND REALLY GET AFTER ALL THE WODS!

SKILL
HOW TO APPROACH THE TOTAL



STRENGTH/WOD
"CROSSFIT TOTAL"


3 ATTEMPTS TO FIND YOUR 1RM OF:

BACK SQUAT
SHOULDER PRESS
DEADLIFT


*ANYONE BEATING THESE GUYS TOMORROW??

RESULTS FROM 11/20/11

RESUTS FROM THE FILTHY 50

RESULTS FROM 11/19/11

WOD - SUNDAY, NOVEMBER 20TH 2011

* SWEATY, INTENSE AND PACKED IS A GREAT WAY TO DESCRIBE TODAYS WOD. GREAT JOB TO ALL ON THE WOD TODAY.

** RESULTS FROM SATURDAY WILL BE POSTED ON MONDAY.  SORRY FOR THE DELAY.

SUNDAY PARTNER WOD

* 1 PERSON WORKS - OTHER ONE RESTS OR THINK 1 ROUND ON AND 1 ROUND OFF.

"THE CHIEF"

W A PARTNER

AMRAP 20 MIN

3 POWER CLEANS (135/95)

6 PUSHUPS

9 AIR SQUATS

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