WOD - SUNDAY, APRIL 22ND 2012

THIS GUY GUARANTEES "HARD" TIMES TOMORROW!

WOD FOR PERVERT SUNDAY


CLICK HERE - FOR EVENT 4 STANDARDS AND DETAILS.  
ONCE THE PAGE OPENS SCROLL DOWN AND CLICK EVENT 4!


TEAM CONSISTS OF 4 (WE WILL TRY TO MATCH UP MEN WITH MEN AND WOMEN WITH WOMEN)


2 ROUNDS FOR TIME:
75 Back squats (135/95 lbs)
50 Pull-ups
25 Shoulder-to-overhead (135/95 lbs)
75 Front squats (95/65 lbs)
50 Pull-ups
25 Shoulder-to-overhead (95/65 lbs)
75 Overhead squats (65/45 lbs)
50 Pull-ups
25 Shoulder-to-overhead (65/45 lbs)

* THE BAR IS NEVER ALLOWED TO TOUCH THE GROUND AT ANY POINT DURING THE WORKOUT. IF THE BAR TOUCHES THE GROUND THE WHOLE TEAM OWES A 400M RUN.
* ONLY 1 PERSON CAN WORK AT A TIME!

RESULTS FROM 4/21/12

WOD - SATURDAY, APRIL 21ST 2012

WOD
3 MIN ON - 1 MIN OFF OF
HAND RELEASE PUSHUPS
RING ROWS
ABMAT SITUPS
1-ARM KB SNATCHES (53/35)

CASH-OUT - 2 MIN PARTNER PUNCHING BAG GROUND TO SHOULDERS

RESULTS FROM 4/20/12 

6AM DISASTERS!  LETS SAY IT WAS A ROUGH OUTING FOR THE MORNING GROUP.

WOD - FRIDAY, APRIL 20TH 2012

* AWESOME EFFORT ON THOSE TOUGH BARBELL COMPLEXES.  FORM LOOKS AWESOME AND THE WEIGHT THAT ALL YOU ATHLETES ARE MOVING IS UNREAL.  LETS FINISH UP A GREAT WEEK WITH A DEDICATION WOD TO DAVID BLAKE AND GIVE OUR ALL EFFORT ON BEHALF OF HIM AND HIS FAMILY!

SAM FINISHING UP RX!

WARM-UP
5 MIN FOAM ROLLING/LAX BALL
1 MIN DOUBLES
DYNAMIC STRETCHES
WARM-UP TO DEADLIFT WEIGHT



ENDURANCE
100M SPRINT ON THE MINUTE EVERY MINUTE FOR 6 MIN


STRENGTH
3 DEADLIFTS ON THE MINUTE EVERY MINUTE FOR 6 MINUTES @81% OF YOUR 1RM

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, GA, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, VA, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan.

McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman. 

WOD
"BLAKE"
4 ROUNDS
100FT OH WALKING LUNGES (45/25)
30 BOX JUMPS (24/20)
20 WALLBALLS
10 HSPU

RESULTS FROM 4/19/12

WOD - THURSDAY, APRIL 19TH 2012

* SUPERCLEARY WILL BE SNAPPING SHOTS TOMORROW MORNING AT 10:30AM(SAM) TO TAKE SOME OF HIS AWESOME PHOTOS.  CHECK OUT ONE FROM TODAY!

8:30 CRANKIN OUT SOME RING DIPS!

- CHECK OUT DR. CHRIS PRE WORKOUT FOAM ROLL ROUTINE!


WARM-UP
3-5 MIN OF FOAM ROLLING AND LAX BALL MOBILITY
THEN:
3 ROUNDS NOT FOR TIME
1 BARBELL COMPLEX W THE BAR
DYNAMIC STRETCHES

STRENGTH
5X3 - FRONT SQUATS @ 81% OF 1RM


WOD
5 ROUNDS FOR TIME
5 BARBELL COMPLEX - RX(115/75) ELITE (135/95)
200M RUN

**BARBELL COMPLEX= (POWER CLEAN, FRONT SQUAT, OVERHEAD PRESS, BACK SQUAT, OVERHEAD PRESS)
*** EVERY DROP OF THE BAR = A 5 BURPEE PENALTY RIGHT WHEN YOU DROP IT!

RESULTS FROM 4/18/12

WOD - WEDNESDAY, APRIL 18TH 2012

* SEAN'S NUTRITION TALK HAS BEEN POSTPONED UNTIL NEXT WEEK AT THE SAME TIME (WEDNESDAY 7PM).  IF YOU SIGNED UP (THAT MEANS YOU TOO SAUL T. LOAD) WE APOLOGIZE FOR THE INCONVENIENCE AND LOOK FORWARD TO SEEING YOU NEXT WEDNESDAY AT 7.

* SHAUN "SUPERCLEARY"  WILL BE TAKING SOME PRO PHOTOS TOMORROW AT THE 8:30 CLASS.  ON THURSDAY HE WILL BE SHOOTING THE 10:30. COME CHECK OUT THIS MANS AWESOME PHOTO SKILLS AND GET A GOOD WORKOUT IN.

WARM-UP
FOAM ROLLING
LAX BALL WORK
CALF WARMUP/STRETCH

ENDURANCE
3 ROUNDS - 1 MIN BREAK
2 MIN DOUBLES
- PENALTY WILL BE ENFORCED AND TOLD AFTER THE ENDURANCE WOD TOMORROW MORNING!



WOD
25 RING DIPS
50 C2B PULLUPS
25 RING DIPS

* IF YOU THINK YOU CAN DO THIS UNBROKEN GO FOR IT, IF YOU ARE CLOSE TO GOING UNBROKEN AND WANT A REAL CHALLENGE TRY THIS WITH A WEIGHTED VEST.

RESULTS FROM 4/17/12

WOD - TUESDAY, APRIL 17TH 2012

- START WATCHING AROUND THE 1:25 MARK TO SEE THE KB STANDARDS FOR TOMORROW!

* ANOTHER BIG DAY OF HUGE ACCOMPLISHMENTS AT THE KOB!  ANGELA GOT HER FIRST PULLUP AND NOT ONLY DID DAWN GET HER FIRST PULLUP SHE GOT 3 IN A ROW!  THE IMPROVEMENT THEY HAVE MADE IS UNREAL.
- THIS IS FOR EVERYONE STICK W THE PROGRAM PUT SOME EXTRA WORK IN AND YOU WILL ALL BE DOING ALL YOUR GOALS SOON ENOUGH!


WARM-UP
EASY 400M RUN
KB SWING STANDARDS AND PRACTICE
SQUAT CLEAN AND HANG SQUAT CLEANS
DYNAMIC STRETCHES

STRENGTH
12 MIN TO FIND
1RM SQUAT CLEAN + HANG SQUAT CLEAN


ENDURANCE
AMRAP 10 MIN
400M RUN
20 ABMAT SITUPS
20 HAND-RELEASE PUSHUPS


WOD
5 ROUNDS FOR TOTAL TIME OF
200M RUN
10 VERTICAL KB SWINGS
15 BURPEES
REST EXACTLY 2 MIN BETWEEN SETS

RESULTS FROM 4/16/12

Mondays are awesome when you are a member of CrossFit King of the Beach.  Why?  Because you get to squat!  

Warm Up

400 meter run

Dynamic hip swings

Duck Walks

Pass Thrus

Strength (everyone)

5X5 Back Squat 84% 1RM

WOD

For Time

9 Thrusters (135/95)rx (155/105)Elite

50 Double Unders

7 Thrusters

50 Double Unders

5 Thrusters

50 Double Unders

Cool Picture from competitor WOD today.  Check out the guy in the background. (And turn your computer screen because I can't figure out how to rotate the photo!)