WOD - SATURDAY, MARCH 10TH 2012

* ANOTHER GREAT WEEK AT THE KOB.  PROGRESS FROM ALL OF YOU THAT IS ABSOLUTELY UNREAL.  KEEP WORKING, EATING RIGHT AND THE RESULTS WILL SHOW!  CHECK OUT JOEY AND GREGS BEFORE AND AFTER 8 WEEK PIC.  WE HAVE A BUNCH MORE WE WILL START POSTING IN THE NEXT FEW DAYS.

** REMEMBER WE ARE DOING BENCHMARK WEEK STARTING MONDAY!  COME IN AND GIVE IT HELL.

*** SUNDAY SCHEDULE
9AM - 10AM - GROUP WOD
10AM - 10:45 - GYMNASTICS CLASS
11:00 - 12:30 - OPEN COMPETITORS WOD FOLLOWED BY A BBQ.  IF EVERYONE WANTS TO COME CHEER OUR COMPETITORS ON AND STAY AFTER FOR A BBQ THAT WOULD BE AWESOME.

BEFORE                                                   AFTER

JOEYS HOLY SHIT PICTURE!

JOEY BEFORE.

WARMUP
200M RUN
20 OHS
DYNAMIC STRETCHES

WOD
45 MINUTES TO COMPLETE THE FOLLOWING:
- FIND 5RM OHS
- 750M ROW FOR TIME
- 3 ATTEMPTS AT MAX HANDSTAND PUSHUPS
- 50 REPS AT YOUR #1 GOAT (GOAT = SOMETHING YOU SUCK AT)

WOD - FRIDAY, MARCH 9TH 2012

* THIS SUNDAY ONLY WE WILL DO OPEN WOD 11AM.  STARTING NEXT WEEK WE WILL DO THE OPEN WOD FRIDAY NIGHT AT 7PM AND THEN REDO ON SUNDAY MORNING AT 11AM!  WE WILL NO LONGER VALIDATE A SCORE DURING A GROUP WOD.

** REMEMBER THIS IS THE LAST WEEK OF THE PALEO CHALLENGE.  MAKE SURE YOUR WEEKLY POINTS ARE TURNED IN BY FRIDAY.  WE WILL ALSO BE DOING WEIGH-INS, MEASUREMENTS, AND BODY FAT.  IF YOU WANT TO BE ELIGIBLE FOR THE PRIZE WE WILL ALSO NEED YOUR BEFORE AND AFTER PICS!

WARMUP
400M RUN
20 DEADLIFTS (BAR)
20 GOODMORNINGS (BAR)
DYNAMIC STRETCHES


STRENGTH
DEADLIFT - ADD 10LBS TO YOUR PREVIOUS 1RM AND TAKE PERCENTAGES OF THAT!
75%X5
80%X5
85%X5+

ENDURANCE
4 ROUNDS
1 MIN DOUBLE UNDERS
1 MIN ROW
1 MIN REST

WOD
7 ROUNDS
7 BURPEES
7 DEADLIFTS (275/155)

WOD - THURSDAY, MARCH 8TH 2012

- HOW MANY OF YOU FIND YOURSELF SAYING THIS? "DOES ANYONE HAVE A HAIR TIE?

* REMEMBER THIS IS THE LAST WEEK OF THE PALEO CHALLENGE.  MAKE SURE YOUR WEEKLY POINTS ARE TURNED IN BY FRIDAY.  WE WILL ALSO BE DOING WEIGH-INS, MEASUREMENTS, AND BODY FAT.  IF YOU WANT TO BE ELIGIBLE FOR THE PRIZE WE WILL ALSO NEED YOUR BEFORE AND AFTER PICS!


WARM-UP
1 MIN DOUBLE UNDERS
PUSH-PRESS
STRETCHES

STRENGTH
PUSH PRESS - 5X2

ENDRUANCE
100M SPRINTS ON THE MINUTE EVERY MINUTE FOR 10 MIN

OPEN WOD 12.3
AMRAP 18 MIN
15 BOX JUMPS - GAMES STANDARD (24/20)
12 PUSH PRESS (115/75)
9 T2B

RESULTS FROM 3/7/12

WOD - WEDNESDAY, MARCH 7TH 2012

* REMEMBER THIS IS THE LAST WEEK OF THE PALEO CHALLENGE.  MAKE SURE YOUR WEEKLY POINTS ARE TURNED IN BY FRIDAY.  WE WILL ALSO BE DOING WEIGH-INS, MEASUREMENTS, AND BODY FAT.  IF YOU WANT TO BE ELIGIBLE FOR THE PRIZE WE WILL ALSO NEED YOUR BEFORE AND AFTER PICS!

GROUP DOUBLE UNDERS! 

WALLLL CLIMBS!

WARMUP
200M RUN
15 OHS (PVC PIPE)
STRETCHES


SKILL WORK (EVERYONE)
AMRAP 3 MIN 1 GOAT
AMRAP 2 MIN 1 GOAT (DIFFERENT 1 THAN 1ST)
AMRAP 1 MIN MAX TIME L-SITS

GOAT = SOMETHING YOU SUCK AT



WOD
"NANCY"
5 ROUNDS
400M RUN
15 OHS (95/65)
(WE WILL BE TAKING THE BAR FROM THE GROUND)


-

RESULTS FROM 3/6/12

WOD - TUESDAY, MARCH 6TH 2012

BOBBBYYYYY MAC WELCOME TO THE MUSCLEUP CLUB!

PASCUCCI WELCOME TO THE MUSCLEUP CLUB!"BOBBY MAC GOT IT NOW I HAVE TO"

SEAN MILLER 3RD GROUP WOD WELCOME TO THE MUSCLEUP CLUB.

* 20 ATHLETES ON THE MUSCLE-UP CLUB! PRETTY AWESOME THAT THE MUSCLEUP CLUB LIST STARTED WITH 1 PERSON.  THIS WOD WAS A GOOD SHOW THAT IT'S IMPORTANT TO REALLY START PERFECTING YOUR MUSCLEUP TECHNIQUE.

** THIS IS THE LAST WEEK OF THE PALEO CHALLENGE.  REMEMBER IF YOU HAVE NOT BEEN SENDING IN YOUR POINTS YOU ARE INELIGIBLE FOR THE CASH PRIZE.

*** MARCH 30TH @ THE CABANA WE WILL BE HAVING A POST PALEO/POST OPENS PARTY. $35 PER PERSON SIGN UP AT THE GYM UNLIMITED ADULT BEVERAGES AND MEXICAN BUFFET!

**** BY THE WAY NEW GYM RECORD FOR ATTENDANCE TODAY!

WARM-UP
2 MIN DOUBLES
20 THRUSTERS (PVC PIPE)
20 KIPS
20 1 - ARM KB SWINGS (LIGHT)
STRETCHES

STRENGTH (EVERYONE)
3X15 THRUSTERS (FROM THE RACK) - INCREASE WEIGHT EACH SET (ALL SETS MUST BE UNBROKEN)

WOD
AMRAP 15 MIN
5 WALL CLIMBS (NOSE TO WALL)
7 T2B
9 KB SWINGS (2/1.5)

RESULTS FROM 3/5/12

WOD - MONDAY, MARCH 5TH 2012

* IM GONNA GO OUT THERE AND SAY THAT PARTNER WOD WAS INTENSE IN A PACKED HOUSE.  AFTER A LITTLE CONFUSION WORKOUT SETTLED IN AND GOT PRETTY INTENSE.  BY THE WAY CHECK OUT THE TEAM NAMES ON THE RESULTS PIC!


- CHECK OUT THIS VIDEO FOR TODAYS WOD.  ABSOLUTELY SICK PERFORMANCE!

WARMUP
3 MIN MAX DOUBLES
20 HANG CLEANS
NEGATIVES (5 RDS) OR MUSCLEUP TRANISITIONS


STRENGTH
BACK SQUAT
75%X5, 80%X5-85%X5 - ADD 10LBS TO YOUR 1RM.  SO IF YOU WERE GOING OFF A 100LB RM YOUR NEW 1RM IS 110 LBS.

ENDURANCE
400M RUN
REST 2 MIN
300M RUN
REST 1 MIN
200M RUN
REST 1 MIN
100M RUN

WOD 
NASTY GIRLS
3 ROUNDS
50 AIR SQUATS
7 MUSCLEUPS (SUB 3 NEGATIVES AND 3 CLAPPING PUSHUPS PER 1 MUSCLEUP)
10 HANG CLEANS(135/95)

RESULTS FROM GROUP WOD!

RESULTS FROM GYMNASTICS WOD.

WOD - SUNDAY, MARCH 4TH 2012

* OPEN COMPETITORS ONLY 8AM-9AM FOR REDO OF 12.2 AND EXTRA WOD.
** GROUP CLASS 9AM - 10AM!
*** GYMNASTICS/STRETCHING/CORE CONDITIONING WITH KAIT.  THIS IS FOR EVERYONE.  LAST WEEK WE HAD A AWESOME TIME TRYING ALL NEW TUMBLING MOVEMENTS AND WORKING FLEXIBILITY.




12.2 Outlaw Strategy Tips from Rudy Nielsen on Vimeo.
* WATCH IN DETAIL FOR TOMORROWS REDO OF OPEN WOD 12.2!

WARMUP
400M RUN
20 PUSH PRESS
PISTOL PRACTICE
DYNAMIC STRETCHING

WOD
RULES
-  PARTNER A HOLDS A MOVEMENT WHILE PARTNER B PERFORMS MAX REPS THEN SWITCH
- ONCE PARTNER A DROPS YOU SWITCH ROLES

1. WALL SITS WITH PUSH PRESS (95/65)
2. PLANK HOLD WITH MAX HAND-RELEASE PUSHUPS
3. HANDSTAND HOLD WITH ABMAT SITUPS
4. RING DIP HOLDS (SUB BOX HOLDS) - PISTOLS
5. 200M RUN WITH ROW FOR CALORIES

- YOUR SCORE = TOTAL REPS COMPLETED AS A TEAM