WOD - SUNDAY, APRIL 15TH 2012

"DEATH"

BEACH WORKOUT SUNDAY

Three teams  3 workouts 

WORKOUT ONE - "THE SEAN"

Each team will start with equal weight in their zone. 

10 minutes to move as much weight into opponents zone as possible

WORKOUT TWO - "THE JUSTIN"

first place team has head start of 15 seconds on second place and second place has 15 second head start on third place from workout one

200 meter(ish)  partner carry followed by 50 kb swing and sprint to finish

WORKOUT 3 - "THE PASTUCH" 

First place team does 30 burpees each

Second place does 40 burpees each

Third place does 50 burpees each

RESULTS FROM 4/14/12

WOD - SATURDAY, APRIL 14TH 2012

FIGHT GONE BAD

3 ROUNDS - 1 MIN PER STATION FOR TOTAL REPS

WALLBALLS (20/14)

SDLHP (75/55)

BOX JUMPS (20IN EVERYONE)

PUSH PRESS (75/55)

ROW FOR CALS

RESULTS FROM 4/13/12 

COMPETITORS WOD 4/13/12

WOD - FRIDAY, APRIL 13TH 2012

ELEMENTS 7PM - GETTIN SICK WITH THERE SNATCHES! WELCOME TO THE KOB FAMILY.

FAUN WELCOME TO THE FAM!

* DECISION HAS BEEN MADE.  SCHEDULE AS FOLLOWS FROM NOW ON IN THE MORNING.
MON - WED - FRI - 8:30AM AND 9:30AM CLASSES
TUE - THUR - 9:30AM AND 10:30AM CLASSES

** SUNDAY SCHEDULE
- 9AM - PARTNER PERVERT WOD
- 10AM - GYMNASTICS WOD W/ KAIT
- 11AM - COMPETITORS CLASS W SEAN

*** REMEMBER ROB WILL BE DOING THE 4, 5, AND 6 TOMORROW AND GUARANTEED VICTORY IN THE 7PM COMPETITOR CLASS WOOOOOO!


WARM-UP
1 MIN DOUBLES
20 AIR SQUATS

ENDURANCE(EVERYONE)
800M RUN
20 BURPEES
400M RUN
20 BURPEES


WOD 
21-18-15-12-9-6-3
HAND RELEASE PUSHUPS
OH WALKING LUNGES (45/25)

RESULTS FROM 4/12/12

WOD - THURSDAY, APRIL 12TH 2012

BRENDAN 8 SHORT WEEKS AGO

BRENDANS CHANGE IN 8 WEEKS!

RAYS 8 WEEK BEFORE- AFTER - BEFORE - AFTER!

* DEAR CROSSFIT KOB MEMBERS,
     WE REGRET TO INFORM YOU THERE WILL BE NO MORE IOU'S FOR PROTEIN SHAKES AND WATERS.  PLEASE PAY YOUR DEBTS WITH US.  THIS PUTS US IN A VERY UNCOMFORTABLE SPOT TO HAVE TO HUNT PEOPLE DOWN FOR MONEY.  IF YOUR NAME IS ON THE BOARD WE EXPECT THE MONEY BY FRIDAY.
                                                                                THANKS SINCERELY,
                                                                                                    MANAGEMENT

**  WE WILL BE CHANGING THE 9:30 CLASS TO THE 9AM CLASS, AND EITHER ADDING A 8AM OR A 10AM.  WE WILL VOTE UP UNTIL FRIDAY AND THE SCORE IS 8AM = 14 PEOPLE - 10AM = 13 PEOPLE.

*** REMEMBER WE WILL BE HAVING THE FARMERS MARKET AT THE GYM TOMORROW BETWEEN 10:30 - 3!


WARM-UP
200M RUN EASY PACE
20 POWER CLEANS (BAR)
DYNAMIC STRETCHING AND MOBILITY


ENDURANCE
4 ROUNDS
1 MIN DOUBLES
200M RUN
1 MIN REST


STRENGTH
5X3 - FRONT SQUAT @ 78% OF 1RM


WOD
50 MOUNTAIN CLIMBERS (R/L = 1)
15 POWER CLEANS (135/95)
15 HSPU
50 MOUNTAIN CLIMBERS
12 POWER CLEANS
12 HSPU
50 MOUNTAIN CLIMBERS
9 POWER CLEANS
9 HSPU

RESULTS FROM 4/11/12

WOD - WEDNESDAY, APRIL 11TH 2012

9:30 GROUP CHEERING ON PATRICKS FINISH!

* CONGRATS TO JESSE LUNIN-PACK.  STARTED OUT IN OCTOBER AT CROSSFIT KOB DOING JUMPING PULLUPS.  FAST FORWARD 5 MONTHS LATER AND HE JUST DID 10 PULLUPS IN A ROW TODAY.  AWESOME JOB MY MAN.

WARMUP
- 1 MIN DOUBLES
- OHS
- FULL SNATCH
- DYNAMIC STRETCH

STRENGTH (EVERYONE)
12 MIN TO ESTABLISH 1RM SQUAT SNATCH + OHS




WOD
4 ROUNDS
400M RUN
15 C2B PULLUPS

RESULTS FROM 4/10/12

WOD - TUESDAY, APRIL 10TH 2012

* GREAT JOB TO ALL ON ALL THE STRICT MOVEMENTS TODAY!

** FRIDAY APRIL, 13TH 2012 ROB SANTORO WILL BE RUNNING THE 4PM, 5PM AND 6PM CLASSES.  THERE WILL BE ENDURANCE AND THE WOD!

JOE WELCOME TO THE MUSCLEUP CLUB. THIS DUDE IS NOT EVEN IN GROUP YET! LOOK OUT FOLKS STUD COMING THRU!

WARM/UP - ENDURANCE (EVERYONE)
FOR TIME:
500M ROW
1 MILE RUN

THEN:

DYNAMIC STRETCHES

WOD

FOR TIME

30 BOX JUMPS

20 DEADLIFTS (275/185)

30 T2B

20 LATERAL BURPEES

30 V-UPS

20 BURPEES

30 PISTOLS

20 BURPEE BOX JUMPS

RESULTS FROM 4/9/12

WOD - MONDAY, APRIL 9TH 2012

* HAPPY BIRTHDAY TO FITZ AND TOMMY GUNS! I GUESS BIRTHDAY BURPEES FOR ALL SO WE OWE 900 BURPEES FOR TOMMY!!

TEAM BABY DI#K TAKING THE SUNDAY TEAM PERV TITLE!

WARM-UP

- 2 MIN DOUBLES( ALL PEOPLE THAT DO THE DOUBLE SINGLE ARE ONLY ALLOWED TO ATTEMPT DOUBLE/DOUBLE)

- 20 AIR SQUATS

- 25 KIPS OR 25 BUTTERFLY HALF PULLS

- 20 SHOULDER PRESS (PVC)

STRENGTH (EVERYONE)

5X5 BACK SQUATS @ 81% OF YOUR 1RM

WOD

12 MIN AMRAP

7 SHOULDER PRESS (95/65)

7 STROCT PULLUPS

EXTRA WORK - 2X20 GHD SITUPS

COMPETITOR WOD 4/8/12

RESULTS FROM 4/8/12