WOD - WEDNESDAY, MARCH 14TH 2012

* PACKED HOUSE TODAY AT THE KOB.  2K ROW TIMES OFF THE CHART AND ISABEL TIMES WITH SNATCHES LOOKED GREAT.  I BELIEVE EVERYBODY PR'D TODAY AND WE HAD SOME AWESOME TIMES COME OUT OF BOTH THE MEN AND WOMEN TODAY.   CHECK OUT SOME OF THE AWESOME SCORES POSTED BY ALL TODAY.  AGAIN STICK WITH IT! KEEP COMING IN, WORKING HARD, WORKING ON YOUR TECHNIQUE, AND EATING RIGHT AND YOU WILL BE A BEAST SOON  ENOUGH!

** NO STRENGTH OR ENDURANCE YOU WILL GET PLENTY IN ON THE WOD.

WARM-UP
1 MIN DOUBLES
10 AIR SQUATS
HIP AND SHOULDER MOBILITY

WOD

5 ROUNDS

400M RUN

30 WALLBALLS (20/14)

30 BOX JUMPS

RESULTS FROM 3/13/12

WOD - TUESDAY, MARCH 13TH 2012

* HOLY S*&T AWESOME DAY TODAY.  EVERYBODY CRUSHED THEIR OLD FRAN TIMES, NOT ONLY CRUSHED THEM BUT DID THEM HEAVIER, OR WITH LESS OF A BAND OR SOME DID RX'D THAT COULDN'T DO IT BEFORE.  VICTORIA DID THE WHOLE WOD AS PRESCRIBED WHILE 4 MONTHS AGO SHE HAD ZERO PULLUPS.  ALSO LAUREN GOT HER FIRST PULLUP(S) TODAY.  AWESOME JOB EVERYONE.

COME GET 

YOUR SWEATSHIRTS!

5PM GROUP WOD

WARMUP

3 MIN DOUBLE UNDERS

POWER SNATCH

DYNAMIC STRETCHES

WOD

- TUESDAY WILL BE SORT OF AN OPEN FORMAT.  WE WILL ALL WARMUP TOGETHER. AFTER THAT YOU WILL HAVE THE REMAINING TIME LEFT OF CLASS TO COMPLETE.  ORDER OF ARRIVAL WILL DETERMINE WHAT ORDER WE ROW IN.  LAST TO ARRIVE ROWS FIRST!

"ISABEL"

30 SNATCHES FOR TIME (135/95)

AND THEN:

2K ROW FOR TIME

RESULTS FROM 3/12/12

WOD - MONDAY, MARCH 12TH 2012

* BENCHMARK WEEK THIS WEEK.  LETS COME ON IN AND HIT IT HARD!

ROB AND STRIKE FORCE RELAXING AFTER A TOUGH DAY! 

HANGING OUT DURING THE BBQ.

SUNDAY CHAMPS.  TEAM "MAD"  WHO IS DETHRONING THEM NEXT SUN?

WARM-UP
400M RUN
20 THRUSTERS (BAR)
20 KIPS
DYNAMIC STRETCHES

STRENGTH - BACK SQUAT
80%X3
85%X3
90%X3+

ENDURANCE
1000M RUN
REST 3 MIN
400M RUN

WOD
"FRAN"
21-15-9
THRUSTERS (95/65)
PULLUPS

 

RESULTS FROM 3/11/12

WOD - SUNDAY, MARCH 11TH 2012

Outlaw Strategy - 12.3 from Rudy Nielsen on Vimeo.

* SCHDEULE TOMORROW ON SUNDAY.
9AM - GROUP WOD
10AM - GYMNASTICS WOD
11AM - COMPETITORS WILL BE DOING THE OPEN WOD.  IT WOULD BE AWESOME TO HAVE EVERYONE COME CHEER US ON.
12:30- BBQ THAT WE WILL BE SUPPLYING THE MEAT FOR.  IF YOU WOULD LIKE TO COME EAT SOME MEAT (HAHA) PLEASE BRING A SIDE DISH.


"PARTNER WOD STEVE ABGARIAN STYLE"
TEAMS OF 3
AMRAP 30 MINUTES
PARTNER A = 200M RUN + 10 DOUBLE UNDERS
PARTNER B = ABMAT SITUPS
PARTNER C=  RING DIPS

* ROTATE WHEN 400M RUN GETS BACK!

** SCORE = RING DIPS + ABMAT SITUPS

RESULTS FOM 3/10/12

WOD - SATURDAY, MARCH 10TH 2012

* ANOTHER GREAT WEEK AT THE KOB.  PROGRESS FROM ALL OF YOU THAT IS ABSOLUTELY UNREAL.  KEEP WORKING, EATING RIGHT AND THE RESULTS WILL SHOW!  CHECK OUT JOEY AND GREGS BEFORE AND AFTER 8 WEEK PIC.  WE HAVE A BUNCH MORE WE WILL START POSTING IN THE NEXT FEW DAYS.

** REMEMBER WE ARE DOING BENCHMARK WEEK STARTING MONDAY!  COME IN AND GIVE IT HELL.

*** SUNDAY SCHEDULE
9AM - 10AM - GROUP WOD
10AM - 10:45 - GYMNASTICS CLASS
11:00 - 12:30 - OPEN COMPETITORS WOD FOLLOWED BY A BBQ.  IF EVERYONE WANTS TO COME CHEER OUR COMPETITORS ON AND STAY AFTER FOR A BBQ THAT WOULD BE AWESOME.

BEFORE                                                   AFTER

JOEYS HOLY SHIT PICTURE!

JOEY BEFORE.

WARMUP
200M RUN
20 OHS
DYNAMIC STRETCHES

WOD
45 MINUTES TO COMPLETE THE FOLLOWING:
- FIND 5RM OHS
- 750M ROW FOR TIME
- 3 ATTEMPTS AT MAX HANDSTAND PUSHUPS
- 50 REPS AT YOUR #1 GOAT (GOAT = SOMETHING YOU SUCK AT)

WOD - FRIDAY, MARCH 9TH 2012

* THIS SUNDAY ONLY WE WILL DO OPEN WOD 11AM.  STARTING NEXT WEEK WE WILL DO THE OPEN WOD FRIDAY NIGHT AT 7PM AND THEN REDO ON SUNDAY MORNING AT 11AM!  WE WILL NO LONGER VALIDATE A SCORE DURING A GROUP WOD.

** REMEMBER THIS IS THE LAST WEEK OF THE PALEO CHALLENGE.  MAKE SURE YOUR WEEKLY POINTS ARE TURNED IN BY FRIDAY.  WE WILL ALSO BE DOING WEIGH-INS, MEASUREMENTS, AND BODY FAT.  IF YOU WANT TO BE ELIGIBLE FOR THE PRIZE WE WILL ALSO NEED YOUR BEFORE AND AFTER PICS!

WARMUP
400M RUN
20 DEADLIFTS (BAR)
20 GOODMORNINGS (BAR)
DYNAMIC STRETCHES


STRENGTH
DEADLIFT - ADD 10LBS TO YOUR PREVIOUS 1RM AND TAKE PERCENTAGES OF THAT!
75%X5
80%X5
85%X5+

ENDURANCE
4 ROUNDS
1 MIN DOUBLE UNDERS
1 MIN ROW
1 MIN REST

WOD
7 ROUNDS
7 BURPEES
7 DEADLIFTS (275/155)

WOD - THURSDAY, MARCH 8TH 2012

- HOW MANY OF YOU FIND YOURSELF SAYING THIS? "DOES ANYONE HAVE A HAIR TIE?

* REMEMBER THIS IS THE LAST WEEK OF THE PALEO CHALLENGE.  MAKE SURE YOUR WEEKLY POINTS ARE TURNED IN BY FRIDAY.  WE WILL ALSO BE DOING WEIGH-INS, MEASUREMENTS, AND BODY FAT.  IF YOU WANT TO BE ELIGIBLE FOR THE PRIZE WE WILL ALSO NEED YOUR BEFORE AND AFTER PICS!


WARM-UP
1 MIN DOUBLE UNDERS
PUSH-PRESS
STRETCHES

STRENGTH
PUSH PRESS - 5X2

ENDRUANCE
100M SPRINTS ON THE MINUTE EVERY MINUTE FOR 10 MIN

OPEN WOD 12.3
AMRAP 18 MIN
15 BOX JUMPS - GAMES STANDARD (24/20)
12 PUSH PRESS (115/75)
9 T2B

RESULTS FROM 3/7/12