WOD - SATURDAY, SEPTMBER 8TH 2012

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 9/7/12

WOD - FRIDAY, SEPTEMBER 7TH 2012

* THIS IS THE LAST WEEK OF OPEN GYM AT 7AM.  WE ARE GOING TO SWITCH TO A GROUP CLASS TUESDAY AND THURSAY AY 7AM.  THIS WILL RUN ON A TRIAL BASES.  WE WILL GIVE THIS CLASS 2 WEEKS IF IT DOES NOT FILL UP THE 7AM WILL BE CANCELLED ALL TOGETHER.

** WE WILL ALSO BE ADDING A 8PM WEDNESDAY NIGHT CLASS TO THE SCHEDULE!  COACHED BY MALE SUPERMODEL AND LOCAL STUD STEVE ABGARIAN.

*** GYMNASTICS CLASS IS ALSO ADDED TO THE SCHEDULE FOR 7PM WEDNESDAY NIGHT WHICH YOU MUST SIGN IN FOR. THANKS.

ELIMINATOR POOL

* games.espn.go.com/nfl-eliminator-challenge/en/

Password is: crossfitkob1

when you log in go to "my group" click "join group" and type in "KOB".  The deadline to join is Sunday before games start. (1pm)

 FOR THOSE OF YOU WHO DON'T KNOW WHAT IT IS, AN ELIMINATOR POOL IS AN OPPORTUNITY TO MAKE FOOTBALL SEASON EVEN BETTER!  PICK A DIFFERENT TEAM EACH WEEK, IF YOUR TEAM WINS, YOU MOVE ON TO THE FOLLOWING WEEK.  YOU CAN ONLY CHOOSE EACH TEAM ONE TIME THROUGHOUT THE ENTIRE SEASON SO CHOOSE WISELY.  ENTRY FEE IS $10 AND YOU ARE ALSO GAMBLING A 50 BURPEE PENALTY SHOULD YOU CHOOSE INCORRECTLY.

WARM-UP
400M RUN
10 BURPEES
15 T2B
10 DEADLIFTS (BAR)
10 THRUSTERS (BAR)
DYNAMIC STRETCHES


STRENGTH 
12 MIN TO FIND YOUR 3RM DEADLIFT

OPEN WOD 12.5
AMRAP 7 MIN
3 THRUSTERS
3 C2B PULLUPS
6 THRUSTERS
6 C2B PULLUPS
9 THRUSTERS
9 C2B PULLUPS
ETC....

* SCORE = TOTAL REPS COMPLETED AT THE END OF THE WORKOUT.

RESULTS FROM 9/6/12

WOD - THURSDAY, SEPTEMBER 6TH 2012

* THIS IS THE LAST WEEK OF OPEN GYM AT 7AM.  WE ARE GOING TO SWITCH TO A GROUP CLASS TUESDAY AND THURSAY AY 7AM.  THIS WILL RUN ON A TRIAL BASES.  WE WILL GIVE THIS CLASS 2 WEEKS IF IT DOES NOT FILL UP THE 7AM WILL BE CANCELLED ALL TOGETHER.


** games.espn.go.com/nfl-eliminator-challenge/en/

Password is: crossfitkob1

when you log in go to "my group" click "join group" and type in "KOB".  The deadline to join is Sunday before games start. (1pm)

 FOR THOSE OF YOU WHO DON'T KNOW WHAT IT IS, AN ELIMINATOR POOL IS AN OPPORTUNITY TO MAKE FOOTBALL SEASON EVEN BETTER!  PICK A DIFFERENT TEAM EACH WEEK, IF YOUR TEAM WINS, YOU MOVE ON TO THE FOLLOWING WEEK.  YOU CAN ONLY CHOOSE EACH TEAM ONE TIME THROUGHOUT THE ENTIRE SEASON SO CHOOSE WISELY.  ENTRY FEE IS $10 AND YOU ARE ALSO GAMBLING A 50 BURPEE PENALTY SHOULD YOU CHOOSE INCORRECTLY.

WARM-UP
1 MIN DOUBLES
1 MIN HS HOLD
10 KIPS
DYNAMIC STRETCHES

ENDURANCE
800M RUN
REST 2 MIN
600M RUN
REST 1 MIN
400M RUN
REST 1 MIN
200M RUN

WOD
21-15-9
HSPU
LATERAL BOX JUMPS (24/20)

RESULTS FROM 9/5/12

WOD - WEDNESDAY, SEPTEMBER 5TH 2012

 * THERE IS GYMNASTICS WEDNESDAY NIGHT AT 7PM.  COME ON OUT AND LEARN SOME BODY AWARENESS, CORE CONDITIONING AND SOME SWEET GYMNASTICS MOVES!

** GREAT JOB ON THE CLEAN AND JERKS TODAY!  FORM  JUST KEEPS GETTING BETTER.  REMEMBER GUYS DONT GET FRUSTRATED WITH THIS.  THE CLEAN AND JERK TAKES YEARS TO MASTER.

*** LURONG CHALLENGE REGISTRATION IS COMING TO AN END.  FOR THOSE OF YOU WHO REALLY WANNA TAKE THERE TRAINING TO THE NEXT LEVEL PLEASE SIGN UP FOR THIS.

WARM-UP
200M RUN
10 PUSH PRESS
15 PUSHUPS
20 ABMAT SITUPS
DYNAMIC STRETCHES

ENDURANCE
TEAMS OF 3 - ROW
EACH PERSON WILL ROW A 500M AND A 250M ONCE THE LAST PERSON IS FINISHED ROWING THE WHOLE TEAM MUST RUN A 800M .  SCORE = TIME TAKEN FOR LAST PERSON TO FINISH THERE RUN.

STRENGTH(2 MIN PER SET)
3-3-3-3-3-3 - WEIGHTED PULLUPS - INCREASE WEIGHT EACH SET
SUPERSET AFTER EACH SET OF PULLUPS:
10 GHD SITUPS AFTER EACH SET

WOD
5 STATIONS
2 MIN @ EACH STATION W 1 MIN REST
ROW FOR CALS
DOUBLE UNDERS
RING DIPS
PUSH PRESS(75/45)
HAND TO HAND KB SWINGS EYE LEVEL (53/35)

RESULTS FROM 9/4/12

WOD - TUESDAY, SEPTEMBER 4TH 2012

* GREAT JOB TO EVERYONE WHO CAME OUT AND BUSTED THERE ASS THROUGH THIS BRUTAL WOD.   BACK TO REGULAR SCHEDULE TUESDAY!

**FOR THOSE OF YOU INTERESTED IN THE KOB NLF ELIMINATOR POOL... CLICK THE LINK BELOW, CLICK "JOIN A GROUP" AND IN THE SEARCH BAR TYPE "KOB".

games.espn.go.com/nfl-eliminator-challenge/en/

Password is: crossfitkob1

 FOR THOSE OF YOU WHO DON'T KNOW WHAT IT IS, AN ELIMINATOR POOL IS AN OPPORTUNITY TO MAKE FOOTBALL SEASON EVEN BETTER!  PICK A DIFFERENT TEAM EACH WEEK, IF YOUR TEAM WINS, YOU MOVE ON TO THE FOLLOWING WEEK.  YOU CAN ONLY CHOOSE EACH TEAM ONE TIME THROUGHOUT THE ENTIRE SEASON SO CHOOSE WISELY.  ENTRY FEE IS $10 AND YOU ARE ALSO GAMBLING A 50 BURPEE PENALTY SHOULD YOU CHOOSE INCORRECTLY.

MR. EIDENS LEAN AND MEAN!

PACKED HOUSE FOR THE DISPOSABLE HERO WOD.

STEVE WITH THE LOOK OF DETERMINATION.

WARM-UP
1 MIN DOUBLES
15 LIGHT KB SWINGS
5 POWER CLEANS (BAR)
5 SPLIT JERKS (BAR)
5 POWER CLEAN AND JERKS
DYNAMIC STRETCHES

STRENGTH
12 MIN TO FIND 1RM POWER CLEAN AND JERK

WOD
2-4-6-8-10
POWER CLEANS ELITE:(185/115) - RX:(135/95)
30-25-20-15-10
WALLBALLS (20/14)

WOD - MONDAY, SEPTEMBER 3RD 2012

Disposable Heroes WOD from CrossFit Apex on Vimeo.

 - SEE IF YOU CAN SPOT MIKE AND MOLLY?  IF YOU ARE NOT MOTIVATED TO COME IN AND WORK YOUR ASS OFF AFTER WATCHING THIS VIDEO I DONT KNOW WHAT TO TELL YOU!

HAPPY LABOR DAY EVERYONE!!!!!

* GUYS LETS SIGN UP FOR THIS!  WE CANT STRESS NUTRITION ENOUGH AND THIS IS A GREAT WAY TO GET STARTED.  SIGN UP FOR LURONG LIFE CHALLENGE  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" 

** LABOR DAY - MONDAY, SEPTEMBER 3RD WE WILL HAVE CLASS AT 9AM AND 10AM ONLY.  YOU DO NOT NEED TO SIGN UP.  SEE EVERYONE THERE. 

WE WILL DO HEATS OF 15 STARTING EVERY 15 MIN. FIRST HEAT WILL KICK OFF AT 9:15.
9:15
9:30
9:45
10:00
- IF YOU SHOW UP AFTER 10 YOU WILL NOT BE PERMITTED TO WORKOUT. SORRY.

FOR THOSE OF YOU INTERESTED IN THE KOB NLF ELIMINATOR POOL... CLICK THE LINK BELOW, CLICK "JOIN A GROUP" AND IN THE SEARCH BAR TYPE "KOB".

games.espn.go.com/nfl-eliminator-challenge/en/

 FOR THOSE OF YOU WHO DON'T KNOW WHAT IT IS, AN ELIMINATOR POOL IS AN OPPORTUNITY TO MAKE FOOTBALL SEASON EVEN BETTER!  PICK A DIFFERENT TEAM EACH WEEK, IF YOUR TEAM WINS, YOU MOVE ON TO THE FOLLOWING WEEK.  YOU CAN ONLY CHOOSE EACH TEAM ONE TIME THROUGHOUT THE ENTIRE SEASON SO CHOOSE WISELY.  ENTRY FEE IS $10 AND YOU ARE ALSO GAMBLING A 50 BURPEE PENALTY SHOULD YOU CHOOSE INCORRECTLY.

DISPOSABLE HERO WOD

5 rounds for time of:
400m run

40m walking lunges

25 Knee to Elbows*

25 HAND RELEASE Push Ups

25 Burpee Pull Ups

*5 Burpee penalty from coming off of the bar on your k2e.

WOD - SUNDAY, SEPTEMBER 2ND 2012

  SUNDAY PERV WOD
"LETS GET CREEPY"

AMRAP 20 MIN
IN TEAMS OF 3
PERSON 1 = MAX EFFORT  KB SWINGS
PERSON 2 = MAX EFFORT ABMAT SITUPS
PERSON 3 = 200M RUN

* SCORE = TOTAL REPS COMPLETED BY TEAM