WOD - THURSDAY, FEBRUARY 2ND 2012

6PM GROUP GETTING AFTER THEIR PULLUPS!

* HMMMM DID WE HAVE SOME CHERRY PICKING GOING ON TODAY???? REMEMBER GUYS IF YOU ARE NOT GOOD AT SOMETHING COME IN AND TRY IT.  ITS THE ONLY WAY TO GET BETTER AT MOVEMENT.  FOR EVERYONE WHO WAS HERE TODAY GREAT JOB! WATCH THIS VIDEO OF THE END OF GREGS HS WALKS.  HE GOT 104 FEET WITHOUT FALLING!





STRENGTH
5 SETS FOR MAX REPS WITH A 3 MIN BREAK AFTER EACH ONE
THRUSTERS (155/105)

ENDURANCE
13 MIN TIME CAP
1 MILE RUN W REMAINING TIME MAX DOUBLE UNDERS

WOD
5 ROUNDS
20 BURPEES
15 PUSH PRESS (135/95)

RESULTS FROM 2/1/12

WOD - WEDNESDAY, FEBRUARY 1ST 2012

6AM ARMY CRAWLS.

TUMBLES.

TUMBLES.

SKILL WOD

2 MIN MAX SHOULDER TOUCHES.

THEN 

3 MIN MAX DISTANCE HANDSTAND WALKS.

WOD

"DEATH BY PULLUPS"

MINUTE 1 DO 1 PULLUP

MINUTE 2 DO 2 PULLUPS

MINUTE 3 DO 3 PULLUPS.....

CONTINUE THIS PATTERN UNTIL YOU CAN NO LONGER COMPLETE THE MINUTE.

RESULTS FROM 1/31/12

WOD - TUESDAY, JANUARY 31ST 2012

CrossFit King of the Beach Polar Bear Team

It's that time of year when Long Beach jumps into the ocean on super-bowl sunday for The Make-A-Wish Foundation.  AND this year members of CrossFit KOB will be participating!  The  link below will take you to the CrossFit KOB Make-A-Wish donation page.  Anything you can do to help us reach our fundraising goal is greatly appreciated.  Last year enough money was raised by the Long Beach Polar Bears to grant 77 wishes!!!

https://www.kintera.org/faf/donorReg/donorPledge.asp?ievent=997360&supId=350477154

AND if you want to join the KOB Polar Bear team...... Please add you name to the sign-up sheet on the bulletin board.  There will be a Polar Bear team workout on Sunday 2/5 at 10am and then we will all head out to the Plunge together!  

Please pass along our fundraising link to family and friends to help us reach our fundraising goals!

Hope to see you all there!


LONG BEACH SUPER BOWL SPLASH DETAILS:

DATE:  SUNDAY, FEBRUARY 5th, 2012
EVENT TIME:  12:30 pm in the water at 1:30 pm
LOCATION:  On the Boardwalk @ Edwards/Riverside/Long Beach Boulevard

WARM-UP
2 ROUNDS
BEAR CRAWL
ARMY CRAWL
FORWARD ROLL
WALKING LUNGES
THEN:
LEG KICKS-QUAD PULLS-ARMS CIRCLES


STRENGTH
12 MIN TO FIND 1RM SNATCH


ENDURANCE
6 ROUNDS
1 MIN ON 1 MIN OFF DOUBLE UNDERS

WOD
AMRAP 15 MIN
200M RUN (YES WE ARE RUNNING AGAIN 54 DEGREES ON JAN 31ST!)
9 KB SWINGS (2/1.5)
9 K2E

WOD - MONDAY, JANUARY 30TH 2012

* LETS HAVE A BIG WEEK OF TRAINING THIS WEEK.  WE ARE CAPPING THE WEEK OFF ON FRIDAY WITH THE CROSSFIT TOTAL! LETS SEE ALL THE PROGRESS IN STRENGTH WE HAVE MADE.

** IF YOU HAVE BEEN ASKING MIKE OR SEAN FOR SUPPLEMENTS THEY HAVE BEEN ORDERED AND ARE AT THE GYM RIGHT NOW.  IF YOU WANT PROTEIN, FISH OIL OR VITAMINS WE HAVE THEM!

*** NUTRITION IS KEY.  WE ARE APPROACHING THE 4 WEEK MARK TO OUR PALEO CHALLENGE HOW IS EVERYONE FEELING?

ILCH AND MATTY WORKING ON THERE MUSCLEUPS!

WARM-UP
200M RUN
20 POWER CLEANS - PVC PIPE
20 JUMP SQUATS
PASS THRUS
ROCK AND STRETCH
QUAD PULLS

*** PLEASE COME IN KNOWING WHAT WEIGHT FOR BACK SQUAT YOU ARE DOING AND IF YOU ARE GOING TO DO STRENGTH OR ENDURANCE.  LETS BE CONSISTENT TOWARDS OUR GOALS.

STRENGTH
5X5 AT LAST WEEKS 5RM BACK SQUAT
- 1 SET EVERY 3 MIN

ENDURANCE
EVERY MINUTE ON THE MINUTE
10 TUCK JUMPS
10 BURPEES
WITH REMAINING TIME ON THE MINUTE PLANK HOLDS.

WOD
21-15-9
POWER CLEANS (155/105)
AFTER EACH ROUND 400M RUN

RESULTS FROM SUNDAY 1/29/12

WOD - SUNDAY, JANUARY 29TH 2012

* THANKS FOR COMING OUT TO THE GRAND OPENING TODAY.  WHAT A AWESOME EVENT THAT WAS.  GREAT FOOD BY RAY AND A GREAT TIME BY ALL! COME OUT READY TO ROCK AND ROLL TOMORROW.


PARTNER WOD SUNDAY
5 ROUNDS
PARTNER 1 DOES 50 DOUBLE UNDERS.
PARTNER 2 DOES AMRAP 10 T2B AND 5 WALL CLIMBS.
SWITCH WHEN PARTNER 1 FINISHES DOUBLE UNDERS.
* SCORE = TOTAL ROUNDS COMPLETED

COMPETITOR RESULTS FROM 1/28/12

RESULTS FROM 1/28/12

WOD - SATURDAY, JANUARY 28TH 2012

WOD
IN 12 MINUTES
RUN 1 MILE
W REMAINING TIME MAX PUSHUPS

* YOUR SCORE = MAX REPS OF PUSHUPS

CASH-OUT FOR TIME = 100 ABMAT SITUPS FOR TIME

RESULTS FROM 1/27/12

RESULTS FROM FROM COMPETITORS WOD 1/27/12

WOD - FRIDAY, JANUARY 27TH 2012

CONGRATS LADIES FIRST WOD AS PRESCRIBED! AWESOME WORK ETHIC ON THESE TWO.

WARMUP - ALL DONE W PVC PIPE
10 BURPEES
20 DEADLIFTS
20 GOODMORNINGS
20 THRUSTERS


STRENGTH
12 MIN TO FIND YOUR 5RM DEADLIFT

ENDURANCE
3 ROUNDS
250M ROW
10 DEADLIFTS (95/65)

WOD
10-9-8-7-6-5-4-3-2-1
THRUSTERS (135/95)
C2B PULLUPS

RESULTS FROM 1/26/12