WOD - SUNDAY, JANUARY 8TH 2011

PARTNER WOD SUNDAY

WITH A PARTNER COMPLETE THE FOLLOWING FOR TIME

400M RUN (MUST BE RAN TOGETHER)

- AFTER THE RUN ONLY ONE PERSON WORKS AT A TIME

20 PUSH PRESS (135/95)
20 OVER THE BAR BURPEES
15 PUSH PRESS
15 OVER THE BAR BURPEES
10 PUSH PRESS
10 OVER THE BAR BURPEES
5 PUSH PRESS
5 OVER THE BAR BURPEES

400M RUN (MUST BE RAN TOGETHER)

RESULTS FROM 1/7/12

WOD - SATURDAY, JANUARY 7TH 2011

HAHA WOW! ANTHONY PASSED OUT!  HERE IS A AWESOME QUOTE FROM KRISTIN TODAY
"YEAAAA SO, I THINK I THREW UP IN MY OWN MOUTH NUMEROUS TIMES!"

* GRAND OPENING ON JAN 28TH WHO IS IN???

** ROB SANTORO, ANTHONY RIGGIO, ANDREW ILCH, AND KAITLYN FITZGERALD ARE ALL COMPETING NEXT WEEKEND AT CROSSFIT 610 FOR PA'S FITTEST COMPETITION SPONSORED BY GARAGE GAMES.  EVERYONE SHOULD COME CHECK IT OUT AND SUPPORT THEM.

*** LASTLY FEB 25TH THE WORLD WIDE OPEN STARTS.  I THINK AS MANY OF YOU AS POSSIBLE SHOULD SIGN UP AND COMPETE.  ITS ALL DONE IN THE COMFORTS OF OUR OWN GYM.  HERE IS A VIDEO TO SHOW WHAT IT ENTAILS.

WOD 
AMRAP 20 MIN
BUY IN = 100 DOUBLE UNDER
THEN:
3 FORWARD ROLLS
6 HSPU
9 T2B

RESULTS FROM 1/6/12

WOD - FRIDAY, JANUARY 6TH 2011

* LAST DAY OF GIRLS WEEK! COME GET IT IN W/ BARBARA!

** GRAND OPENING JAN 28TH AT CROSSFIT KING OF THE BEACH! BRING YOUR FRIENDS AND FAMILY AND SUPPORT THE BEST GYM IN LONG BEACH.


STRENGTH
3 DEADLIFTS ON THE MINUTE EVERY MINUTE FOR 6 MINUTES @ 85% OF YOUR 1RM!


* WOW WATCH THIS CLOWNS DEADLIFTS! WANNA CHECK OUT HOW NOT TO DEADLIFT?  HERE IT IS

  WOD
"BARBARA"
5 ROUNDS - REST EXACTLY 3 MIN AFTER EACH ROUND
20 PULLUPS
30 PUSHUPS
40 SITUPS
50 AIR SQUATS

WOD - THURSDAY, JANUARY 5TH 2011

WELCOME TO THE MUSCLE-UP CLUB PETE! TRUE SHOW OF HARD WORK PAYING OFF!
PETE 1 - JOEL 0 WOOOOOOOOOO

* GREAT DAY TODAY EVERYONE!  SNATCH TECHNIQUE IS MUCH IMPROVED, AND WE HAD AN INTRODUCTION TO THE 2K ROW TODAY!  WAY TO PUSH THRU THE PAIN OF THE 2K!

STRENGTH
1-1-1-1-1- PUSH JERKS

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

RESULTS FROM 1/4/12

WOD - WEDNESDAY, JANUARY 4TH 2012

*  GREAT JOB TODAY ON "KELLY"! YOU GUYS DID AWESOME.  THE FORM ON ALL OF YOU HAS COME A LONG WAY AND THE JUMPS YOU GUYS ARE MAKING ARE UNREAL

** SEAN AND I WANTED TO PUT A QUICK THANK YOU AND JUST TELL YOU HOW TRULY GREAT THE TURNOUT FOR THE MEETING WAS TONIGHT.  WE ARE SO GLAD YOU GUYS ALL WANT TO MAKE A BIG CHANGE IN YOUR LIFE.  WE ARE SEEING A TRUE SENSE OF COMMUNITY AND BOND THAT IS FORMING BETWEEN ALL OF YOU.  SO AGAIN THANKS FOR BEING AWESOME!

SKILL
- POWER SNATCHES

WOD
45 MIN TO COMPLETE THE FOLLOWING

"ISABEL"
30 POWER SNATCHES FOR TIME (135/95)

2K ROW FOR TIME

NUTRTITION FACTS FROM THE MEETING!

RESULTS FROM 1/3/11

WOD - TUESDAY, JANUARY 3RD 2011

* GRAND OPENING PARTY SATURDAY, JANUARY 28TH @ 1PM! MORE DETAILS TO COME

** WE ARE RUNNING TOMORROW MAKE SURE YOU COME DRESSED WARM!

*** 37 PR'S (PERSONAL RECORDS) ON OUR BACK SQUATS TODAY.  SOME HUGE NUMBERS PUT UP AND CONGRATS ON EVERYONES FIRST "FRAN" EXPERIENCE.  SHE IS A DIRTY GIRL.

SKILL
REBOUNDING BOX JUMPS
WALLBALLS

WOD
"KELLY"
5 ROUNDS
400M RUN
30 BOX JUMPS (24/20)
30 WALLBALLS (20/14)

RESULTS FROM 1/2/11

WOD - MONDAY, JANUARY 2ND 2011

* 7PM MEETING TUESDAY NIGHT. BEST SHAPE OF YOUR LIFE CHALLENGE MEETING!

*** GIRLS WEEK THIS WEEK! EACH DAY WE WILL DO A BENCHMARK GIRL WORKOUT FROM CROSSFIT HQ.

STRENGTH
12 MIN TO FIND YOUR 1RM BACK SQUAT

WOD
"FRAN"
21-15-9
THRUSTERS (95/65)
PULLUPS




* WHO IS BEATING THIS CHUMP TOMORROW??