WOD - MONDAY, OCTOBER 8TH 2012

YOUR 2ND PLACE KOB SQUAD!  TEAM KOB FINISHED IN 1ST IN 2 EVENTS, 2ND IN ONE IN EVENT, AND 3RD IN TWO EVENTS WITH A GREAT WEEKEND PERFORMANCE!

ANT IS THE MAN!

THE GIRLS!

WARM-UP
1 MIN DOUBLE UNDERS
* STRATEGY FOR "GWEN"
10 CLEAN AND JERKS
10 BACK SQUATS
DYNAMIC STRETCH

STRENGTH

BACK SQUAT

*WEEK 1 WENDLER - CYCLE 2 - ADD 10 LBS TO YOUR 1RM SQUAT

65%X5

75%X5

85%X5+ (AS MANY REPS AS POSSIBLE)

WOD 

“GWEN”

15-12-9

UNBROKEN CLEAN AND JERKS
* YOU CHOOSE THE WEIGHT YOU ARE GONNA USE.
** IF BAR IS DROPPED YOU HAVE TO RESTART THAT ROUND.
*** MUST CHOOSE ONE WEIGHT. 

RESULTS FROM SAT MOBILITY WOD!

RESULTS FROM PERV SUNDAY!

WOD - SUNDAY, OCTOBER 7TH 2012

PARTNER PERV SUNDAY
WITH A TEAM OF 4 COMPLETE THE FOLLOWING:

100 T2B
200 HAND RELEASE BURPEES
300 PUSH PRESS (95/65)

1 RULE
#1. BAR CANNOT HIT THE GROUND DURING THE PUSH PRESS

WOD - SATURDAY, OCTOBER 6TH 2012

CHECK OUT PARKING FOR SATURDAY!

CONVO WITH JOSH, CLASSIC.

BARBELLS FOR BOOBS 2012- OCTOBER 28TH, SUNDAY AT 9:30AM
**SIGNING UP IS FREE AND EASY TO DO! YOU DON'T NEED TO RAISE MONEY TO DO THE WOD...BUT YOU DO GET A SWEEEEET BOOBS TSHIRT IF YOU RAISE $80!**
                                 SIGN UP AND REGISTER UNDER "CROSSFIT KING OF THE BEACH"

Any individuals raising $80.00 or more – representing the estimated cost to provide ONE MAMMOGRAM – we will send you a Barbells for Boobs Support Team shirt (provided by Reebok).

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!

CLASS TIMES

8AM - ELEMENTS 1

9AM - MOBILITY WOD + BODY WEIGHT METCON

10AM - GROUP WOD

11AM - GROUP WOD

RESULTS FROM 10/6/12

WOD - FRIDAY, OCTOBER 5TH 2012

** BARBELLS FOR BOOBS 2012- OCTOBER 28TH, SUNDAY AT 9:30AMSIGN UP AND REGISTER UNDER "CROSSFIT KING OF THE BEACH"Any individuals raising $80.00 or more – representing the estimated cost to provide ONE MAMMOGRAM – we will send you a Barbells for Boobs Support Team shirt (provided by Reebok).

WARM-UP
200M RUN
20 DEADLIFTS
20 GOOD MORNINGS
10 OHS
DYNAMIC STRETCH

STRENGTH
WEEK 4 WENDLER DEADLIFTS
40%X5
50%X5
60%X5

WOD
21-15-9
OHS (135/95)
RING DIPS

RESULTS FROM 10/4/12

WOD - THURSDAY, OCTOBER 4TH 2012

* IF YOU EITHER CHERRY PICKED THIS WOD OR STRUGGLED WITH THE GYMNASTICS MOVEMENTS COME TO THE 7PM GYMNASTICS CLASS.  THIS WILL REALLY HELP YOU DEVELOP YOUR BASIC GYMNASTICS SKILLS!

SUPERCLEARYS SHIRT RULES!

CHAPS DOMINATING!

CHRIS GETTIN HIS HS WALKS DOWN!

8PMERS WORKING ON THE KB SWINGS!

** WE HAVE 1 SPOT LEFT FOR THE ADVANCED LIFTING CLASS AND A FEW LEFT IN THE BEGINNER OLYMPIC LIFTING CLASS.  COME CHECK OUT AARON TEACH SOME AWESOME SKILL AND IMPROVE YOUR TECHNIQUE.

WARM-UP
400M RUN
10 SHOULDER PRESS BAR
10 KIPS
DYNAMIC STRETCH

STRENGTH
WENDLER WEEK 4 SHOULDER PRESS
40%X5
50%X5
60%X5

WOD
AMRAP 5 MIN
DOUBLE UNDERS
* EVERY TIME YOU EITHER MESS UP ON THE DOUBLES OR STOP YOU OWE 3 BURPEES!

REST 5ISH MIN THEN:

AMRAP 3 MIN
T2B

RESULTS FROM 10/3/12

WOD - WEDNESDAY, OCTOBER 3RD 2012

* 100 L-PULLUPS FOR TIME WAS INTENSE.  GREAT TO SEE EVERYONES PROGRESSION AND HOW FAR SO MANY OF YOU HAVE COME ON THE PULLUP!  BE READY FOR A NEW MOVEMENT HS WALKS TOMORROW!

** GYMNASTICS CLASS AT 7PM! BE THERE OR BE SQUARE.

CHRISSIE!

ALICIA!

WARM-UP
200M RUN
15 KB SWINGS - LIGHT
HS WALK/TOUCHES/HOLD PRACTICE
DYNAMIC STRETCHES

ENDURANCE
1.25 MILE RUN (JANUARY WALK TO NH)
30 CLAP PUSHUPS
30 ABMAT SITUPS

STRENGTH
5X5 HIGH HANG POWER SNATCH @ 90% OF YOUR 5RM
* MUST HOOK GRIP
** NO HINGING
*** SHOULDERS BEHIND THE BAR

WOD
3 ROUNDS
100FT WALKING LUNGE (OUTSIDE CORNER TO CORNER)
20M HANDSTAND WALK( 20 SHOULDER TOUCHES OR 20 SEC HS HOLD)
50 KB SWINGS (53#/35#)

RESULTS FROM 10/2/12

WOD - TUESDAY, OCTOBER 2ND 2012

* HAPPY BDAY CHRISTINA HAVE A GREAT DAY!

**WE WILL BE PROGRAMMING THE LURONG PERFORMANCE WOD INTO THIS WEEKS WODS. GET READY TO DO SOME DOUBLE UNDERS!!

RYAN GETS A MUSCLE-UP!!!! CONGRATS BUDDY 57TH ATHLETE AT KOB SICK! JAY I THINK HE  LET YOU HAVE YOUR ONE DAY OF GLORY!

COLDSTONE CHEAT!

WARM-UP
1 MIN DOUBLES
10 BURPEES
10 STRICT T2B
DYNAMIC STRETCHES

ENDURANCE
AMRAP 9 MIN
1K ROW
400M RUN
WHATEVER TIME IS LEFT MAX METERS ROWED ON ROWER

STRENGTH
5X5 HIGH HANG POWER CLEAN @90% OF LAST WEEKS 5RM
* SHOULDERS BEHIND THE BAR
* NO HINGING

WOD
100 L-PULLUPS FOR TIME

RESULTS FROM 10/1/12