WOD - WEDNESDAY, FEBRUARY 8TH 2012

* GREAT DAY TODAY AT THE KOB!  JENN BELLA AND TRACY FINALLY GOT UP ON THE BOX AND ALOT OF PEOPLE WERE DOING THE WODS WITH HIGHER JUMPS, AND LESS RESISTANCE ON THE BANDS.  GREAT TO SEE ATHLETES PUSHING THEMSELVES!

ANYONE LEAVE A SERVING FORK AT KIMS DURING THE PALEO PARTY?

WARMUP

3 ROUNDS

25 WALKING LUNGES

25 PARTNER LEG RAISES

WOD

1K RUN(NEW YORK TO VIRGINIA TO THE DOOR)

30 HSPU(45/FLOOR)

1K RUN

15 HSPU

CASH-OUT 

CHOOSE YOUR GOAT (SOMETHING YOU SUCK AT)  AND PERFORM AMRAP 5 MIN OF THAT MOVEMENT!

RESULTS FROM 2/7/12

WOD - TUESDAY, FEBRUARY 7TH 2012

JESSE FRESH OFF A NICE THROWUP SESSION!  THIS GUY IS PR'ING ALL OVER THE PLACE.  GREAT JOB BROTHER.

WARM-UP

200M RUN

10 BURPEES

20 SUPERMANS

30 ABMAT SITUPS

LEG KICKS - QUAD PULLS - ARM CIRCLES

STRENGTH / ENDURANCE

3 ROUNDS

MAX REPS KB SWINGS(2/1.5)

1 MIN BREAK AFTER EACH

* ONCE KB DROPS THATS THE END OF YOUR ROUND

WOD

10 ROUNDS

10 BOX JUMPS (24/20)

10 PULLUPS

RESULTS FROM 2/6/12

WOD - MONDAY, FEBRUARY 6TH 2012

NUT JOB CREW JUMPING IN THE OCEAN FOR THE POLAR BEAR PLUNGE!

* GREAT JOB ON TEAM FRAN TODAY.  LOVE THE STRATEGIZING AND GAME PLANNING WITH EACH TEAM.  LETS HAVE ANOTHER BIG WEEK OF TRAINING AND PUTTING OUR BEST EFFORT IN!

WARM-UP

2 ROUNDS

20 DOUBLES

20 ABMAT SITUPS

20 POWER CLEANS (PVC PIPE) WILL REVIEW BEFORE THE WARMUP.

STRENGTH - 15 MIN TIME CAP

* WE WILL BE STARTING THE WENDLER 5-3-1- PROGRAM - ALL PERCENTAGES ARE OFF YOUR 1RM.

BACK SQUAT

65% X 5

75% X 5

85% X 5+ ( AKA DO AS MANY AS YOU CAN)

THEN: 

@ 50% OF YOUR 1RM DO 2 SETS OF 10 REPS

ENDURANCE

AMRAP 12 MIN

400M RUN

50 AIR SQUATS

WOD

AMRAP 6 MIN

3-3-6-6-9-9-12-12-15-15....ETC

POWER CLEANS (185/125)

RING DIPS

RESULTS FROM 2/5/12

RESULTS FROM COMPETITORS 2/5/12

WOD - SUNDAY, FEBRUARY 5TH 2012

THE GROUP SAT MORNING! SO PROUD OF YOU GUYS.

* ILL TELL YOU WHAT, I LOVE SAT WORKOUTS! PACKED, INTENSE AND THE GYM IS A SWEAT FACTORY.  AWESOME JOB TODAY TO ALL!

WOD

"TEAM FRAN"

MINIMUM TEAMS OF 4 - EACH TEAM MEMBER MUST DO ATLEAST 90 REPS!

THRUSTERS

PULLUPS

* YOU CANNOT DROP THE BAR*

* ONLY 1 PERSON WORKS AT A TIME*

* IF THE BAR DROPS 25 BURPEES SPLIT UP BETWEEN THE TEAM*

RESULTS FROM 2/4/12

COMPETITORS WOD 2/4/12

WOD - SATURDAY, FEBRUARY 4TH 2012

MELISSA!

LYNN! 

LAUREN - (JUST MISSED THE SMILE)

CAREY!

THE MAN CHILD!

FITZ!

* JUST WANNA SAY HOW AMAZING IT WAS TO SEE EVERYONE ON THEIR PR'S.  93 PERSONAL RECORDS WHICH IS UNHEARD OF.  THE WEIGHT YOU GUYS WERE MOVING WAS ABSOLUTELY AWESOME TO WATCH AND WE ARE SO PROUD OF THE JUMPS YOU GUYS ARE TAKING.

** REMINDER SUNDAY CLASS IS AT 10AM AND COMPETITOR SUNDAY IS AT 11AM. POLAR BEAR PLUNGE IS AT 1AM.

*** IF YOU WANNA DONATE TO THE POLAR BEAR PLUNGE CLICK BELOW
https://www.kintera.org/faf/donorReg/donorPledge.asp?ievent=997360&supId=350477154

WOD
2 MIN STATION CHIPPER STYLE WITH RUNNING CLOCK.
- WILL START IN ORDER OR ARRIVAL

ROW FOR CALS
HAND RELEASE PUSHUPS
ABMAT SITUPS
WALKING LUNGES
REST
KB SDLHP
BOX JUMPS
BURPEES ONTO PLATE
10 METER SPRINTS

RESULTS FROM 2/3/12

RESULTS FROM COMPETITOR WOD 2/3/12

WOD - FRIDAY, FEBRUARY 3RD 2012

* AWESOME JOB ON THE TON OF BURPEES AND PUSH PRESSES TODAY!  ATHLETES THAT ARE SHOWING UP AND WORKING HARD ARE SERIOUSLY START TO MOVE SOME SERIOUS WEIGHT AND ITS GREAT TO SEE!

** REMEMBER IF YOU SIGN IN FOR CLASS PLEASE SHOW UP OR CANCEL IF YOU DONT.  WE ARE NOW ISSUING A 50 BUPREE PULLUP PENALTY FOR NO SHOW/CANCELLATIONS.

*** WORKOUT SUNDAY WILL BE MOVED FROM 9AM TO 10AM.

**** SUNDAY IN THE WATER AT 1PM.  WE WILL BE LEAVING FROM THE GYM AT 12:30 TO RUN OVER TO THE BEACH!


"CROSSFIT TOTAL"

FIND YOUR 1RM

BACK SQUAT

DEADLIFT
SHOULDER PRESS

WELCOME CAROL-ERIC-ANGELA-AND VICKY TO THE KOB FAM!

RESULTS FROM 2/2/12

WELCOME ED AND KZONE TO THE KOB FAM!

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