WOD - SATURDAY, FEBRUARY 25TH 2012

* EVERY SUNDAY FROM 10:00-10:45AM KAIT WILL BE TEACHING BEGINNING GYMNASTICS WITH SOME FLEXIBILITY AND ABDOMINAL WORK.  THE CLASS WILL BE AFTER THE 9AM GROUP WOD AND WILL BE FOR EVERYONE!

** COMPETITORS CLASS IS MOVED FROM 9AM TO 8AM JUST THIS SUNDAY MORNING.

WOD

1 ROUND FOR TOTAL REPS

3 MIN PER STATION

DOUBLE UNDERS

HAND RELEASE PUSHUPS

ROW FOR CALS

RING ROWS

K2E ON RINGS

* SCORE = TOTAL REPS COMPLETED

RESULTS FROM 2/24/12

WOD - FRIDAY, FEBRUARY 24TH 2012

WELCOME TO THE MUSCLE-UP CLUB BRENDAN!

WELCOME TO THE MUSCLE-UP CLUB PAT!

STRENGTH
DEADLIFT WEEK 3
75%X5
85%X3
95%X1

ENDURANCE
2X500M ROWS - REST (WILL DEPEND ON AMOUNT OF PEOPLE PER CLASS)

WOD
AMRAP 20 MIN
5 POWER CLEANS (145/105)
10 T2B
15 WALLBALLS(20/14)

RESULTS FROM 2/23/12

WOD - THURSDAY, FEBRUARY 23RD 2012

* ANOTHER DAY OF EVERYONE INCREASING THERE OLD SCORES AND THAT HAPPENED AFTER DEATH BY 10M! NICE JOB EVERYONE.

PAT - BRENDAN AND BARB FIGHTING DURING DEATH BY 10M

WARMUPS
2 MIN DOUBLE UNDERS
20 PUSHUPS
DYNAMIC STRETCHES

ENDURANCE
3 ROUNDS
25 ABMAT SITUPS
25 MOUNTAIN CLIMBERS
200M WAITER WALK W 1 (35/26KB)
150 SINGLE UNDERS

STRENGTH
7X1 - INCREASING EACH SET
1 PUSH JERK AND 1 SPLIT JERK (CANNOT RERACK THE BAR IN BETWEEN SETS)


WOD
AMRAP 7 MIN
BURPEES (ENDS WITH A JUMP 6 INCHES ABOVE HEIGHT)

EXTRA WORK - 5 MIN BEST EFFORT TO GET ON THE PR BOARD OR 5 MIN TO WORK ON SOMETHING YOU SUCK AT!

RESULTS FROM 2/22/12

WOD - WEDNESDAY, FEBRUARY 22ND 2012

THE LOOK OF DETERMINATION! NICE JOB BARB.

BRENDAN IN FOR A MID-DAY NAP!

WARM-UP
400 M RUN
20 THRUSTERS
LEG KICKS-QUAD PULLS-ARM CIRCLES

ENDURANCE
DEATH BY 10 M RUN

WOD
AMRAP 7 MIN
3 THRUSTERS (95/65)
3 C2B PULLUPS
6 THRUSTERS
6 C2B PULLUPS
9 THRUSTERS
9 C2B PULLUPS
CONTINUE GOING UP BY 3 FOR AS LONG AS YOU CAN

RESULTS FROM 2/2112

WOD - TUESDAY, FEBRUARY 21ST 2012

** BIG SHOUT OUT TO EVERYONE WHO INCREASED AND CRUSHED THERE OLD SCORE ON TODAYS WOD! SO HAPPY FOR YOU GUYS.  ALSO BIG CONGRATS TO SAM AND LYNN FOR DOING THEIR FIRST RX'D WOD! AWESOME JOB EVERYONE.

WARMUP
3 MIN DOUBLE UNDERS
2 MIN ABMAT SITUPS
1 MIN OHS WITH PVC PIPE
3 SETS NEGATIVES PULLUPS OR MUSCLE-UP PROGRESSIONS
LEG KICKS - QUAD PULLS - ARM CIRCLES

STRENGTH (EVERYONE)
 - 15 MIN TO FIND 3 RM OHS FROM A RACK

WOD
AMRAP 10 MIN
60 OVER THE BAR BURPEES
30 OHS (125/85)
10 MUSCLE-UPS (SUB 3 PULLUPS AND 3 RING DIPS FOR 1 MUSCLEUP)

RESULTS FROM 2/20/12

WOD - MONDAY, FEBRUARY 20TH 2012

* THIS WEEK WE WILL PROGRAM LAST YEARS OPEN WODS.  ON THURSDAY WE WILL DO THIS YEARS OPENS WOD. WE WILL FIND OUT WED NIGHT WHAT THURSDAYS WOD WILL BE WITH THE REST OF THE WORLD  LETS HIT IT HARD THIS WEEK AND START MAKING SOME HUGE GAINS.

THE MAN CHILD TAKING 3RD OVERALL AT HIS FIRST COMP AFTER 3 MONTHS OF CROSSFIT! CONGRATS BROTHER. 

RESULTS FROM THE COMPETITION WOD!

WARM-UP
20 DEADLIFTS
20 GOODMORNINGS
20 MOUNTAIN CLIMBERS
LEG KICKS - QUAD PULLS - ARM CIRCLES - ROCK AND STRETCH
- EVERYONE HITS 3 SETS OF MAX TIMES NEGATIVES PULLUPS -

STRENGTH
BACK SQUAT
75%X5
85%X3
95%X1+

ENDURANCE
800M RUN
REST 2 MIN
2 MIN MAX DOUBLE UNDERS

WOD
AMRAP 15 MIN
9 DEADLIFTS(155/105)
12 HAND RELEASE PUSHUPS
15 BOX JUMPS (24/20)

* WE DID THIS WOD DECEMBER 30TH - HOPEFULL EVERYONE WAS WRITING DOWN THERE SCORE LIKE THEY ARE SUPPOSED TO AND HAVE MADE HUGE GAINS!

RESULTS FROM 2/19/11

WOD - SUNDAY, FEBRUARY 19TH 2012

* 50 DEGREES IN FEBRUARY! WHY NOT TAKE THE WOD OUTSIDE.  AWESOME JOB ON THE BEACH TODAY GUYS.

PARTNER WOD SUNDAY


AMRAP 20 MIN
PARTNER 1 = RUN 200M
PARTNER 2 = MAX REPS THRUSTER (65/45)
PARTNER 1 RETURNS FROM RUN AND THRUSTS!
PARTNER 2 STARTS THE RUN.

* SCORE = MAX REPS THRUSTERS