WOD - FRIDAY, AUGUST 24TH 2012

* SIGN UP FOR LURONG LIFE CHALLENGE - WE TALKED ABOUT THIS IN CLASS TODAY, LOTS OF AWESOME PRIZES!!  IF YOU ARE COMING IN AND BUSTING YOUR ASS, MAKE SURE YOU ARE EATING RIGHT AS WELL.  "YOU CAN'T OUT TRAIN A SHITTY DIET"

** YES PART OF THE WOD TOMORROW IS A 5K RUN.  REMEMBER HERO WODS ARE SPECIAL DAYS TO SACRIFICE A LITTLE BIT OF HARD WORK, FOR WHAT OUR MILITARY, LAW ENFORCEMENT AND FIREFIGHTERS DO EVERYDAY TO KEEP US SAFE!

*** THE GARAGE GAMES - BATTLE FOR LONG ISLAND IS THIS WEEKEND IN HAUPPAUGE! WE HAVE 12 PEOPLE COMPETING THIS WEEKEND AND IT WOULD BE GREAT TO COME OUT AND SUPPORT THE KOB FAM.  

WARM-UP
200M RUN
10 BURPEES
10 STRICT T2B
DYNAMIC STRETCHES

WOD
"SEVERIN"

FOR TIME:

50 STRICT PULLUPS

100 HAND RELEASE PUSHUPS

5K RUN (RIVERSIDE AVE AND BACK IS 3.17)

U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, Mississippi, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, Mississippi, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby & Sarah.

RESULTS FROM 8/23/12

WOD - THURSDAY, AUGUST 23RD 2012

* SIGN UP FOR LURONG LIFE CHALLENGE - WE TALKED ABOUT THIS IN CLASS TODAY, LOTS OF AWESOME PRIZES!!  IF YOU ARE COMING IN AND BUSTING YOUR ASS, MAKE SURE YOU ARE EATING RIGHT AS WELL.  "YOU CAN'T OUT TRAIN A SHITTY DIET"

** GREAT JOB PUSHING ON TODAYS BRUTAL 18 MIN AMRAP.  THE INTENSITY AND WORK ETHIC HAS REALLY BEEN TURNED UP A NOTCH AROUND THE GYM THIS WEEK AND ITS GREAT!

*** THE GARAGE GAMES - BATTLE FOR LONG ISLAND IS THIS WEEKEND IN HAUPPAUGE!(THINK I SPELT THAT WRONG) WE HAVE 13 PEOPLE COMPETING THIS WEEKEND AND IT WOULD BE GREAT TO COME OUT AND SUPPORT THE KOB FAM.  


OPEN WOD 12.4
AMRAP 12 MINUTES
150 WALLBALLS
90 DOUBLES (270 SINGLES)
30 MUSCLE-UPS (50 RING ROWS/50 CLAPPING PUSHUPS)

WOD - WEDNESDAY, AUGUST 22ND 2012

* SIGN UP FOR LURONG LIFE CHALLENGE - WE TALKED ABOUT THIS IN CLASS TODAY, LOTS OF AWESOME PRIZES!!  IF YOU ARE COMING IN AND BUSTING YOUR ASS, MAKE SURE YOU ARE EATING RIGHT AS WELL.  "YOU CAN'T OUT TRAIN A SHITTY DIET"

** AWESOME JOB ON THE SNATCHES TODAY.  WE HAD PEOPLE JUST CRUSHING THERE SCORE FROM LAST YEARS OPENS!  SO PROUD OF YOU GUYS.  ALSO CONGRATS TO CHRISSIE FOR GETTING HER FIRST PULLUP!



- ANNIE T POUNDING WOD 12.3!

 WARM-UP
200M RUN
15 BOX JUMPS - GAMES STANDARD
12 PUSH PRESS - BAR
9 T2B
DYNAMIC STRETCHES

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

MASTERS OR SCALED STANDARDS
BOX JUMPS OR STEP-UPS (20)
PUSH PRESS (95/55)
TOES TO BAR THE SAME

RESULTS FROM 8/21/12

WOD - TUESDAY, AUGUST 21ST 2012

- HERE IS RICH FRONING AND DAN BAILEY CRUSHING WOD 12.2!

 * AWESOME JOB TODAY.  7 MINUTES OF BURPEES SUCK BUT WE HAD ALMOST EVERY ATHLETE BEAT THERE LAST SCORE, AS WELL AS ALL THE NEW COMERS JUST CRUSH THIS WORKOUT!

** LETS TALK ABOUT THE PHENOMENON KNOWN AS CHERRY PICKING. JUST BECAUSE YOU DO NOT LIKE A WORKOUT PLEASE DONT DO THE NO SHOW. THE ONLY WAY TO GET BETTER HERE IS TO DO STUFF YOU SUCK AT! 

CHERRY PICKING GROUP WORKOUTS

***FOOTBALL SEASON IS ALMOST HERE AND WE ARE GOING TO HAVE SOME FUN WITH IT.  WE HAVE SET UP A CROSSFIT KOB ELIMINATOR CHALLENGE GROUP ON ESPN.  THE LINK IS http://games.espn.go.com/nfl-eliminator-challenge/en/  TO PARTICIPATE THE COST IS $10 WITH THE WINNER(S) TAKING ALL OF THE PRIZE MONEY.  IF YOU WOULD LIKE TO PARTICIPATE SIMPLY CLICK THE LINK, SET UP AN ACCOUNT WITH ESPN IF YOU DON'T ALREADY HAVE ONE, AND BRING IN YOUR 10 BUCKS.  WE WILL BE TRASH TALKING YOU FOR MAKING AN INCORRECT PICK WHILE YOU PERFORM THE 50 BURPEE PENALTY.  THE DEADLINE FOR ELIMINATOR POOL IS THE DAY BEFORE OPENING DAY (TUESDAY SEPTEMBER 4TH).

THE GROUP NAME TO SEARCH FOR IS CROSSFIT KOB ELIMINATOR AND THE PASSWORD IS CROSSFITKOB1.  THIS POOL IS OPEN TO GYM MEMBERS ONLY.

GOOD TALK, SEE YA OUT THERE.

YAYYYYYY BURPEES!

WARM-UP
1 MIN DOUBLES
W PVC PIPE:
10 PASS THROUGHS
10 STAND TALL AND JUMP SHRUGS
10 POWER SNATCHES
DYNAMIC STRETCHES

WOD 12.2 FROM CROSSFIT OPENS
AMRAP 10 MIN
30 SNATCHES (75/45)
30 SNATCHES (135/75)
30 SNATCHES (165/100)
30 SNATCHES (210/120)

(IF YOU ARE 55 YEARS ARE OLDER YOU WILL DO)
45/35
75/55
100/75
120/90

CASH-OUT
3 MIN RING DIPS (EVERYONE)

RESULTS FROM 3/2/12

RESULTS FROM 8/20/12

WOD - MONDAY, AUGUST 20TH 2012

* PERV SUNDAY WAS INTENSE.  TEAM SANDY BALLS IS MAKING A WELL KNOWN NAME FOR THEMSELVES WITH ANOTHER SUNDAY VICTORY.  LETS HAVE SOMEONE DETHRONE THEM!

***** MONDAY STARTS A BIG WEEK AT KOB******
#1. WE HAVE ENTERED A TEAM INTO THE BWI HOPPER IN BALTIMORE, OCTOBER 5TH-7TH.  THE TOP FINISHING GIRL FROM THIS WEEKS OPENS IN THE GYM WILL BE OUR 3RD TEAM MEMBER FOR THE COMPETITION.

#2. SATURDAY AND SUNDAY WE HAVE A LOT OF INDIVIDUAL COMPETITORS COMPETING AT BATTLE FOR THE ISLAND.  BATTLE FOR THE ISLAND LETS ALL TRY TO GET OUT THERE, CHEER THEM ON AND SHOW SOME GYM SUPPORT!  WE HAVE MOLLY, KAIT, ANGELA S, SAM, JANEY, PAUL, ILCH, ANT, ROB, CASEY.  IF I FORGOT YOUR NAME I APOLOGIZE CAUSE WE DID NOT KNOW IF YOU WERE COMPETING FOR SURE.

#3. WITH THAT BEING SAID WEDNESDAY NIGHT WE WILL HAVE A MANDATORY MEETING AT 7PM TO GO OVER WORKOUT STRATEGIES, ATTACKING COMPETITION AND COMPETITION  NUTRITION.  THERE WILL BE NO GYMNASTICS THIS WED NIGHT SORRY!

#4.  ALL WORKOUTS THIS WEEK WILL BE JUDGED.  WE WILL DO 2 DIFFERENT HEATS EACH DAY AND WHOEVER IS COACHING CLASS WILL PARTNER PEOPLE UP.

WARM-UP
400M RUN
10 KIPS
10 TUCK JUMPS
DYNAMIC STRETCHES

WOD (DID THIS FEBRUARY 23RD 2012)
AMRAP 7 MIN
BURPEES!!!!!!!!!!
- MUST HIT A TARGET THAT IS 6 INCHES ABOVE YOUR STANDING REACH.

- 161 BURPEES IN 7 MIN!!!! WOW.


CASH-OUT
CHOOSE YOUR WORST MOVEMENT AND ATTACK IT FOR 3 MIN STRAIGHT. YOU HAVE TO PICK ONE OF TWO MOVEMENTS.
#1. DOUBLE UNDERS
#2. HANG SNATCHES (95/65)

RESULTS FROM 2/23/12 - BURPEE WORKOUT

RESULTS FROM PERV SUNDAY!

WOD - SUNDAY, AUGUST 19TH 2012

WOD FOR PERV SUNDAY

2 ROUNDS
50 BACK SQUATS (135/95)
40 T2B
30 PULLUPS
20 PUSH JERKS (135/95) (HAS TO BE A JERK)
100 DOUBLE UNDERS

* PARTNER NEEDS TO HOLD A KETTLEBELL. (70/53)

WOD - SATURDAY, AUGUST 18TH 2012

* SO ANOTHER DAY OF PR'S!  HOW ABOUT 54 TO BE EXACT.  WE HAD 8 GUYS WITH OVER A 400+ POUND DEADLIFT, AND 19 GUYS WITH A 300+ POUND DEADLIFT.  FOR THE FEMALES WE HAD 11+ FEMALES WITH OVER A 200+ POUND DEADLIFT.

BYYEEEE KATY WE WILL MISS YOU.  DOMINATE IN LAX THIS SEASON!

SCOTTY CRUSHING A 475# DL!

HAPPY BDAY JOEYYYYYYYY!

CLASS TIMES
8:00AM - 9:00AM (ELEMENTS)
9:00AM - 10:00AM
10:00AM - 11:00AM
11:00AM - 12:00AM


RULES OF OPEN GYM
#1.  IF YOU DONT KNOW HOW TO DO THE MOVEMENT DON'T DO IT.
#2.  IT IS NOT A COACHING SESSION IT IS FOR YOU TO WORK ON MOVEMENTS OR DO A WOD OF YOUR CHOICE.
#3.  GO INTO THE OPEN GYM KNOWING WHAT YOU WANT TO DO.  EXAMPLE IF YOU MISSED MONDAYS WOD THIS WEEK GO TO THE WEBSITE, LOOK UP WHAT MONDAYS WORKOUT WAS, WARMUP, SET UP YOUR GEAR AND HIT IT HARD. 
#4.  YOU MUST SIGN IN FOR THE OPEN GYM.  THIS WILL BE LIKE A REGULAR CLASS IF YOU DO NOT SIGN IN YOU WILL NOT BE PERMITTED TO COME TO CLASS.  GUYS WE ARE ALL ADULTS EXCEPT ROB! MAKE SURE YOU SIGN IN BEFORE YOU COME.  IF YOU SIGN IN TO THE 9AM SLOT AND SHOW UP AT 9:55 YOUR CLASS ENDS AT 10!

SEE EVERYONE TOMORROW!

RESULTS FROM 8/17/12