WOD - SATURDAY, FEBRUARY, 11TH 2012

* HOW MUCH DID EVERYONE LOVE PISTOLS AND DOUBLE UNDERS TODAY??

WOD
TABATAS - 8 ROUNDS 20 SEC ON AND 10 SEC OFF - WE WILL COUNT YOUR LOW SCORE AS YOUR SCORE (8,8,8,8,8,8,8,1) SCORE = 1

AIR SQUATS
PUSHUPS
SITUPS
KB SWINGS
KB DEADLIFT
ROW FOR CALS

RESULTS FROM 2/10/12

WOD - FRIDAY, FEBRUARY 10TH 2012

* WHAT IS BETTER THAN BURPEES? ANSWER NOTHING! GREAT WORK ON THAT SHORT AMRAP AND THE SNATCH TECHNIQUE LOOKED BEAUTIFUL.

** REMEMBER THERE IS A 4PM CLASS MONDAY, WEDNESDAY AND FRIDAY.  ALSO THIS WILL BE OUR FIRST FRIDAY 6AM CLASS!

CAROLE ANN WITH THE CROSSFIT REST POSE? 

STRIKER WORKING ON HER MOBILITY AND LEARNING SOME JERKING TECHNIQUE!

WARM-UP
20 DEADLIFTS
20 AIR SQUATS
20 HAND RELEASE PUSHUPS
THEN:
LEG KICKS - QUAD PULLS - ARM CIRCLES - ROCK N STRETCH

ENDURANCE
800M RUN
REST 3 MIN
400M RUN

STRENGTH
WENDLER 5-3-1
WEEK 1- DEADLIFTS
65%X5
75%X5
85%X5+

WOD
AMRAP 20 MIN
20 DOUBLE UNDERS
15 T2B
10 PISTOLS

RESULTS FROM 2/9/11

WOD - THURSDAY, FEBRUARY 9TH 2012

PARTNER LEG RAISES.

JIMBO GETTING OWNED!!!

* WE HAVE ADDED 4PM CLASS MON, WED AND FRI.  WE HAVE ALSO ADDED A 6AM FRIDAY MORNING,  WEDNESDAY 9:30 AND A THURSDAY 8PM.

** REALLY GREAT TO SEE EVERYONE PUSHING THEMSELVES ON THE HSPU AND RUN WOD TODAY.

*** CHECK OUT THE NEW PR BOARD/CLUB BOARD.  THIS BOARD IS NOT JUST FOR "THE BADASS ATHLETE"  THIS IS FOR EVERYONE.  MAKE IT A PERSONAL GOAL TO BETTER YOURSELF AND PUSH TO GET YOUR NAME ON THAT BOARD.

ENDURANCE
30-25-20-15-10-5
MOUNTAIN CLIMBERS
ABMAT SITUPS
SINGLE UNDERS

STRENGTH - WENDLER 5-3-1 PROGRAM
SHOULDER PRESS
65%X5
75%X5
85%X5+(DO AS MANY AS YOU CAN)
2X10 KB SHOULDER PRESS (35LBS/18LBS)

WOD
4 ROUNDS
12 POWER SNATCHES (95/65)
24 BURPEES

RESULTS FROM 2/8/12

WOD - WEDNESDAY, FEBRUARY 8TH 2012

* GREAT DAY TODAY AT THE KOB!  JENN BELLA AND TRACY FINALLY GOT UP ON THE BOX AND ALOT OF PEOPLE WERE DOING THE WODS WITH HIGHER JUMPS, AND LESS RESISTANCE ON THE BANDS.  GREAT TO SEE ATHLETES PUSHING THEMSELVES!

ANYONE LEAVE A SERVING FORK AT KIMS DURING THE PALEO PARTY?

WARMUP

3 ROUNDS

25 WALKING LUNGES

25 PARTNER LEG RAISES

WOD

1K RUN(NEW YORK TO VIRGINIA TO THE DOOR)

30 HSPU(45/FLOOR)

1K RUN

15 HSPU

CASH-OUT 

CHOOSE YOUR GOAT (SOMETHING YOU SUCK AT)  AND PERFORM AMRAP 5 MIN OF THAT MOVEMENT!

RESULTS FROM 2/7/12

WOD - TUESDAY, FEBRUARY 7TH 2012

JESSE FRESH OFF A NICE THROWUP SESSION!  THIS GUY IS PR'ING ALL OVER THE PLACE.  GREAT JOB BROTHER.

WARM-UP

200M RUN

10 BURPEES

20 SUPERMANS

30 ABMAT SITUPS

LEG KICKS - QUAD PULLS - ARM CIRCLES

STRENGTH / ENDURANCE

3 ROUNDS

MAX REPS KB SWINGS(2/1.5)

1 MIN BREAK AFTER EACH

* ONCE KB DROPS THATS THE END OF YOUR ROUND

WOD

10 ROUNDS

10 BOX JUMPS (24/20)

10 PULLUPS

RESULTS FROM 2/6/12

WOD - MONDAY, FEBRUARY 6TH 2012

NUT JOB CREW JUMPING IN THE OCEAN FOR THE POLAR BEAR PLUNGE!

* GREAT JOB ON TEAM FRAN TODAY.  LOVE THE STRATEGIZING AND GAME PLANNING WITH EACH TEAM.  LETS HAVE ANOTHER BIG WEEK OF TRAINING AND PUTTING OUR BEST EFFORT IN!

WARM-UP

2 ROUNDS

20 DOUBLES

20 ABMAT SITUPS

20 POWER CLEANS (PVC PIPE) WILL REVIEW BEFORE THE WARMUP.

STRENGTH - 15 MIN TIME CAP

* WE WILL BE STARTING THE WENDLER 5-3-1- PROGRAM - ALL PERCENTAGES ARE OFF YOUR 1RM.

BACK SQUAT

65% X 5

75% X 5

85% X 5+ ( AKA DO AS MANY AS YOU CAN)

THEN: 

@ 50% OF YOUR 1RM DO 2 SETS OF 10 REPS

ENDURANCE

AMRAP 12 MIN

400M RUN

50 AIR SQUATS

WOD

AMRAP 6 MIN

3-3-6-6-9-9-12-12-15-15....ETC

POWER CLEANS (185/125)

RING DIPS

RESULTS FROM 2/5/12

RESULTS FROM COMPETITORS 2/5/12

WOD - SUNDAY, FEBRUARY 5TH 2012

THE GROUP SAT MORNING! SO PROUD OF YOU GUYS.

* ILL TELL YOU WHAT, I LOVE SAT WORKOUTS! PACKED, INTENSE AND THE GYM IS A SWEAT FACTORY.  AWESOME JOB TODAY TO ALL!

WOD

"TEAM FRAN"

MINIMUM TEAMS OF 4 - EACH TEAM MEMBER MUST DO ATLEAST 90 REPS!

THRUSTERS

PULLUPS

* YOU CANNOT DROP THE BAR*

* ONLY 1 PERSON WORKS AT A TIME*

* IF THE BAR DROPS 25 BURPEES SPLIT UP BETWEEN THE TEAM*

RESULTS FROM 2/4/12

COMPETITORS WOD 2/4/12