WOD - THURSDAY, MARCH 22ND 2012

* GREAT JOB TODAY ON THE TURKISH GETUPS!  BY THE WAY WE HAD 12 PEOPLE TODAY THAT HAD ZERO PULLUPS WHEN THEY STARTED AT KOB ALL DO PULLUPS WITH ADDITIONAL WEIGHT ON!  KEEP PRACTICING YOUR KIPS AND YOUR NEGATIVES AND YOU WILL ALL BE THERE SOON!

DAVE - PJ AND STRIKER HITTING SOME TURKISH GETUPS. MORE LIKE DAVE AND PJ ARE WHILE STRIKER SLEEPS.

TOMMY AND PAT GETTING A LITTLE "CLOSE" TODAY AT THE KOB!

WARM-UP
2 MIN DOUBLE UNDERS
3 SETS MAX NEGATIVES
DYNAMIC STRETCHES

STRENGTH
12 MIN TO FIND 3RM HANG SNATCH

ENDURANCE
1000M RUN
REST 2 MIN
400M RUN

WOD
10-9-8-7-6-5-4-3-2-1
BURPEE BOX JUMPS (24/20)
1-2-3-4-5-6-7-8-9-10
KB SWINGS (2/1.5)

RESULTS FROM 3/21/12

WOD - WEDNESDAY, MARCH 21ST 2012

* ANOTHER PACKED DAY AT THE KOB. GREAT JOB ON DEATH BY CLEAN AND JERK, AND TEAM ROW.  THE TEAM ROW WAS FUN AND IT WAS AWESOME TO SEE EVERYONE GOING ALL OUT NOT TO LET YOUR TEAM DOWN.  THAT IS HOW WE WANT YOU TO PUSH EACH TIME HERE!

$400 BUCKS AND NEW SET OF PIPES WHATS BETTER?

JOEY SHOWING OFF HIS GUNS AND $400 BUCKS!

WARM UP
400M RUN
THEN
1 MIN DOUBLE UNDERS
DYNAMIC STRETCHES


SKILL/STRENGTH
7X1 - WEIGHTED PULL-UPS (TRY TO INCREASE WEIGHT EACH SET)
7X1 - NEGATIVES




WOD
21-15-9
TURKISH GETUPS (2/1)
OVERHEAD WALKING LUNGES
CASH-OUT - 800M RUN

RESULTS FROM 3/20/12

WOD - TUESDAY, MARCH 20TH 2012

WHAT A DAY FOR A RUN!

PHOTO BOMBED!!!!!!!

* 92 PEOPLE TODAY AT THE KOB! PACKED FREAKIN HOUSE AND AWESOME ENERGY.  GREAT TO SEE EVERYONE COMING IN AND GIVING IT THERE ALL.  THIS IS HOW WE GET RESULTS COME IN, WORK HARD, WORK ON THINGS YOU SUCK AT, AND EAT RIGHT!

** YOU MUST SIGN IN FOR GROUP CLASSES.  IF YOU DO NOT SIGN IN FOR THE CLASS YOU WANT TO ATTEND YOU WILL BE ASKED TO LEAVE.  PLEASE MAKE SURE YOU SIGN IN FOR ALL CLASSES. NO EXCEPTIONS!

*** LOST AND FOUND AT CROSSFIT KOB.  WE HAVE A IPOD AND IPOD HOLDER AND A ROGUE JUMP ROPE.  THEY WILL SOON BECOME PROPERTY OF MIKE ABGARIAN IF NOT CLAIMED.

**** LINK FOR METCON 5 CROSSFIT KING OF THE BEACH TRAINING BOOK.  GREAT WAY TO TRACK YOUR PROGRESS.
CROSSFIT KOB TRAINING LOG

***** WE HAVE CARDS THAT GIVE YOU 10-15% OFF AT LOCAL BUSINESSES.  SEE SEAN TO PICK UP THE CARDS.  THERE ARE SOME AWESOME RESTAURANTS ON THERE.  ONE BEING THE CABANA! ( WHICH WE ARE HAVING OUR PARTY THERE MARCH 30TH)

****** AND FINALLY THE WINNER FOR THE BEST SHAPE OF YOUR LIFE CHALLENGE AND $400 CASH PRIZE TO EACH GOES TO.

MALE WINNER - JOE WISEY

BEFORE 

AFTER

FEMALE WINNER - HEATHER TRICOLA

- ALL AND ALL, EVERYONE WHO PARTICIPATED IN THIS ARE ALL WINNERS.  YOU GUYS ALL HAD SOME UNREAL CHANGES, AND WE ARE PROUD OF EVERYONE.  WE CAN GO ON AND ON ABOUT THE WEIGHT LOST, AND THE PR'S ON THE WORKOUTS.  WE WILL BE DOING THE BEACH BOD CHALLENGE STARTING MID MAY GET READY!


WARM-UP
2 MIN DOUBLE UNDERS
20 CLEAN AND JERKS (BAR)
DYNAMIC STRETCHES


TEAM ROW RACE
(EVERYONE MUST ROW 750M)
TEAMS OF 5

WOD
DEATH BY CLEAN AND JERK (135/95)
MINUTE 1 DO 1 CLEAN AND JERK
MINUTE 2 DO 2 CLEAN AND JERKS
MINUTE 3 DO 3 CLEAN AND JERKS
- REPEAT THIS UNTIL YOU CAN NO LONGER KEEP THE REPS IN THE MINUTE

RESULTS FROM 3/19/12

RESULTS FROM 3/19/12

WOD - MONDAY, MARCH 19TH 2012

******ANYONE GONNA GET CALLED ON THESE TOMORROW?******

* DUE TO THE LENGTH OF THIS WOD THERE WILL BE NO STRENGTH OR ENDURANCE TODAY.  HOWEVER I PROMISE YOU WILL GET ENOUGH IN DURING THE WOD HAHA!

** CREEPY SUNDAY??? WHAT A LACK OF CREATIVE NAMES.  WE WILL TRY AGAIN NEXT WEEK.

*** THE BEST SHAPE OF YOUR LIFE CHALLENGE WINNERS FOR MALE AND FEMALE ARE....................OH WE WILL TELL YOU TOMORROW NIGHT ON THE BLOG WOOOOOOO!

****THERE BETTER NOT BE ANY CHERRY PICKING TOMORROW. COME IN AND TACKLE THE LUMBERJACK 20.  THIS IS A HERO WOD AND HERE IS THE STORY. SO TOMORROW WHEN YOU ARE IN PAIN, THINK OF THE SACRIFICE OUR PLOICE OFFICERS, OUR MILITARY AND OUR FIREMEN/WOMEN MAKE FOR YOU EVERYDAY.

On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

This workout is in honor of these soldiers, one month after the murderous rampage. We are asking the CrossFit community to make donations in honor of these soldiers at cflumberjack.org.

WOD
LUMBERJACK 20
20 DEADLIFTS (275/155)
RUN 400M
20 KB SWINGS(2/1.5)
RUN 400M
20 OHS (115/75)
RUN 400M
20 BURPEES
RUN 400M
20 C2B PULLUPS
RUN 400M
20 BOX JUMPS (24/20)
RUN 400M
20 PLATE TO OH (45/25)
RUN 400M

RESULTS FROM 3/18/12.

WOD - SUNDAY, MARCH 18TH 2012

POST ST. PATTYS DAY MASSACRE ON THE BEACH

3 ROUNDS WITH A PARTNER.

100M BURPEES
OH MEDBALL TOSS
WHEELBARROW

* RULES WILL BE EXPLAINED TOMORROW!

RESULTS FROM 3/17/12

WOD - SATURDAY, MARCH 17TH 2012

WOD
AMRAP 12 MIN
150 WALLBALLS (20/14)
90 DOUBLE UNDERS
30 MUSCLEUPS (SUB 2 SEC NEGATIVE AND 2 CLAPPING PUSHUPS PER 1 MU)

WHAT IS LYNN DOING?

RESULTS FROM 3/16/12

WOD - FRIDAY, MARCH 16TH 2012

-ELEMENTS GRADUATES.  LOOK FOR THESE BEASTS IN A CLASS NEAR YOU. YOU GUYS WONT COME IN TOMORROW AND GIVE  BARBARA A GOOD POUNDING. YOU JUST WONT!!!!!

- CHRISTINA GETTING HER PULLUPS!  I WANNA WRITE A QUICK NOT HERE ABOUT HARD WORK.  CHRISTINA WAS ON A GREEN BAND WHEN SHE STARTED HERE AT CROSSFIT KING OF THE BEACH.  SHE WORKS EVERYDAY WITH THE BANDS, ON HER KIP AND HER NEGATIVES AND LOOK WHAT HAS HAPPENED IN 4 MONTHS A PULLUP!

WE HAD 37 PEOPLE PR TODAY ON THEIR CLEAN AND JERK AND ITS UNREAL TO SEE THE WEIGHT AND TECHNIQUE YOU GUYS ARE DEVELOPING.  DO YOURSELVES A FAVOR.  TAKE A LOOK BACK TO WEEK 1, AT YOUR TIMES, YOUR WEIGHTS, AND WHAT YOU WERE ABLE TO DO AND JUST SEE HOW MUCH BETTER YOU HAVE BECOME.  WE ARE SO PROUD OF ALL OF YOU GUYS FOR YOUR WORK AND DEDICATION!

* SCHEDULE AS FOLLOWS FOR THIS WEEKEND.
FRIDAY
 - NORMAL GROUP SCHEDULE
- 7PM OPEN COMPETITORS WILL BE DOING WOD 12.4
AMRAP 12 MIN - 150 WALLBALLS - 90 DOUBLE UNDERS - 30 MUSCLEUPS
THIS WILL BE THE GROUP WOD FOR SATURDAY!

SATURDAY
NORMAL SCHEDULE

SUNDAY
GROUP WOD AT 9AM
GYMNASTICS AT 10AM
OPEN COMPETITORS AT 11AM

WARM-UP
800M RUN
THEN WHEN THE WHOLE CLASS GETS INSIDE
MAX BURPEES IN 1 MIN

WOD
"BARBARA"
5 ROUNDS
20 PULLUPS
30 PUSHUPS
40 SITUPS
50 AIR SQUATS
* 3 MIN BREAK AFTER EACH ROUND
* SCORE = TOTAL TIME INCLUDING REST

RESULTS FROM 3/15/12