WOD - SATURDAY, FEBRUARY 18TH 2012

* PLEASE READ*

 WOD ON THE BEACH SATURDAY. DRESS APPROPRIATE!! WE WILL MEET AT THE GYM AND GO TO THE BEACH AT EXACTLY 9AM!

HERO WOD
"BRENTON"

This Hero WOD is named after Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.

5 ROUNDS
BEAR CRAWL 100 FEET
STANDING BROAD JUMP 100 FEET
* EVERY 5TH BROAD JUMP YOU OWE 3 BURPEES!

RESULTS FROM 2/17/12

COMPETITOR RESULTS FROM 2/17/12

WOD - FRIDAY, FEBRUARY 17TH 2012

THE 7PM "SNATCHERS"

7AMERS GRADUATING THERE ELEMENTS!

GREG WORKING HIS HSPU!

* EVERYONE DOING THE CHALLENGE OR JUST REALLY FOCUSING ON THEIR NUTRITION.  FOCUS ON EATING MORE VEGETABLES OVER FRUIT, AND RAMPING UP YOUR WATER INTAKE!

** TOMORROW IS YOUR LAST DAY TO GET YOUR SWEATSHIRT MONEY IN.  IF YOU WANT THE PRE-ORDER PRICE MONEY NEEDS TO BE TURNED IN BY FRIDAY.

*** CONGRATS TO CHRISTINA FOR GETTING UP ON THE BOX TODAY! AWESOME JOB.  MIGHT AS WELL GIVE A SHOUT OUT TO JENN BELLA FOR HER "PHANTOM" DOUBLE UNDERS AS WELL!

**** SIGN UP FOR THE CROSSFIT OPENS. CLICK HERE TO REGISTER.
CROSSFIT GAMES REGISTRATION






WARMUP
200M RUN
LEG KICKS - QUAD PULLS - ARM CIRCLES

STRENGTH
WENDLER WEEK 2
DEADLIFTS
70%X3
80%X3
90%X3+(AGAIN DO AS MANY AS YOU CAN)

ENDURANCE
10 MIN TIME CAP
1200M RUN
WITH THE REMAINING TIME MAX BURPEES
*SCORE = TOTAL BURPEES

WOD
"ANGIE" (PR BOARD WORTHY)
100 PULLUPS
100 PUSHUPS
100 SITUPS
100 SQUATS

RESULTS FROM 2/16/12

WOD - THURSDAY, FEBRUARY 16TH 2012

* REMEMBER WE NEED YOUR SWEATSHIRT MONEY BEFORE FRIDAY! EVEN IF YOU WROTE YOUR NAME ON THE BOARD WE STILL NEED THE MONEY BEFORE FRIDAY!

** CROSSFIT KING OF THE BEACH HAS SIGNED UP FOR THE CROSSFIT OPENS!  SIGN UP AND REGISTER UNDER OUR TEAM NAME!

*** EVERYTHING LOOKED AWESOME TODAY! PR'S ON CLEAN AND JERKS AND PEOPLE CRUSHING MILE RUN TIMES.  SO PROUD OF EVERYONES PROGRESS.




WARMUP
2 MIN DOUBLES
1 MIN WALKING LUNGES
LEG KICKS-QUAD PULLS-ARM CIRCLES

ENDURANCE
10 ROUNDS
20 FLUTTER KICKS
20 MOUTAIN CLIMBERS
20 JUMPING JACKS

STRENGTH
10X1
SHOULDER PRESS
SUPERSET W/
20 FLUTTER KICKS PER SET

WOD
21-15-9
OVER THE BOX JUMPS
KB SWINGS (2/1.5)
HSPU

RESULTS FROM 2/15/12

WOD - WEDNESDAY, FEBRUARY 15TH 2012

- 323LBS CLEAN AND JERK FROM THIS ! AND YES IAM ONE SO I WAS BIASED TO PUT THIS VIDEO UP. (ANYONE BEATING HER TOMORROW?)

WARMUP
2 ROUNDS
15 SQUAT CLEANS
15 JERKS
LEG KICKS - QUAD PULLS - ARM CIRCLES

STRENGTH (EVERYONE)
15 MIN TO FIND 1RM CLEAN AND JERK

WOD
FOR TIME
1 MILE RUN (GYM TO JANUARY WALK AND BACK IS EXACTLY 1 MILE)(PR BOARD WORTHY!)
30 FRONT SQUATS (155/115)(TAKEN FROM THE GROUND)

WOD - TUESDAY, FEBRUARY 14TH 2012

* CONGRATS TO MELISSA FOR DOING HER FIRST WOD AS PRESCRIBED! HARD WORK TRULY PAYING OFF!!!!!!

SAM GETTING HER FIRST PULLUP! CONGRATS.

8PMERS LOVING THE BURPEE THRUSTER WOD!

ENDURANCE - EVERYONE
SUICIDES - 7 SETS W PARTNER
AFTER EACH SET 16 FEET BUTT SCOOT WALK


WOD
7 ROUNDS
7 DEADLIFTS(225/135)
7 L-PULLUPS (CANT DO L-PULLUPS - 7 PULLUPS AND 14 V-UPS)

WOD - MONDAY, FEBRUARY 13TH 2012

ED - LORI AND ANGELA ON KB SWINGS!

* SWEATSHIRTS ARE BEING ORDERED FRIDAY.  $35 FOR PRE-ORDER AND $40 AFTER.

WARMUP
20 THRUSTERS
20 TUCK JUMPS
LEG KICKS-QUAD PULLS-PASS THRUS

ENDURANCE
50 WALL BALLS(20/14)
50 SITUPS

STRENGTH
BACK SQUAT - WEEK 2
70%X3
80%X3
90%X3+
- AFTER EACH SET OF SQUATS 3 HIGH BOX JUMPS

WOD
AMRAP 12 MIN
10 THRUSTERS (95/65)
10 BAR FACING BURPEES

RESULTS FROM 2/12/12

WOD - SUNDAY, FEBRUARY 12TH 2012

SATURDAY MORNING GROUP WOD.

THE GIRLS GROUP GETTING AIR BORN!

WOD
IN A TEAM OF 4 COMPLETE THE FOLLOWING
200 C2B PULLUPS
200 KB SDLHP
200 DOUBLE UNDERS
200 CALORIES ON THE ROWER