WOD - TUESDAY, JANUARY 22ND 2013

LOVEBIRDS SNATCHING TOGETHER!

PACKED HOUSE AT 9:30

FITZ GOIN OVERHEAD W THE FAT BAR.

TURNING INTO A GLOBO GYM??

* SOLID JOB ON THAT BRUTAL HIGH REP WOD TODAY!  WE ARE REALLY HAPPY WITH THE INTENSITY THAT HAS BEEN BROUGHT BACK SINCE THE STORM!  KEEP THIS INTENSITY UP AND LETS GET OUR NUTRITION BACK ON TRACK.

** THANKS TO EVERYONE WHO HAS POSTED ON THEIR FACEBOOK WALL AND TOLD THEIR FRIENDS ABOUT OUR PRESALE PRICE.  DUE TO THE OVERWHELMING RESPONSE WE WILL BE EXTENDING THE PRESALE PRICE OF $99 (FOR THE FIRST MONTH) TO FEBRUARY 1ST.  IF YOUR FRIEND JOINS FOR 6 MONTHS YOU WILL RECEIVE A FREE MONTH.  AGAIN WE REALLY APPRECIATE ALL THE SUPPORT FROM YOU GUYS!

WARM-UP
250M ROW
10 KIPS
20 PUSHUPS
30 SITUPS

TEACH
POWER CLEAN
+
WALL CLIMBS

COACHS STRETCH
SHOULDERS
CHEST
LOWER BACK

STRENGTH
WOMEN = SHOULDER PRESS
MEN = BENCH PRESS
3X5@95%

WOD
AMRAP 3 MINUTES
3 POWER CLEANS (185/115)
3 WALL CLIMBS

1 MIN REST

AMRAP 6 MINUTES
6 POWER CLEANS (185/115)
6 WALL CLIMBS

COMPETITORS
A. SNATCH - 7X1 SNATCH OFF BLOCKS JUST ABOVE KNEES

B. CLEAN AND PUSH JERK - 7X1 OFF BLOCKS JUST ABOVE KNEES
- REST 60 SEC
- AHAP BUT NOT MAX

C. 2 BACK SQUATS EMOM FOR 5 MIN @ 85% OF YOUR 1RM

D. 7X2 - 1 1/4 FRONT SQUATS  - AHAP - REST 60 SEC BETWEEN REPS

CONDITIONING
5 ROUNDS FOR TIME
5 HANG CLEANS (225/135)
10 BURPEES

WOD - MONDAY, JANUARY 21ST 2013

* MONDAY 6AM CLASS IS CANCELLED.  THE REST OF THE DAY IS ON AS SCHEDULED.  TOODLES.

** GUYS AGAIN PLEASE SIGN IN FOR ALL CLASSES.

*** STARTING SUNDAY FEBRUARY 3RD AT 10AM STEVE WILL BE RUNNING A PARTNER/TEAM WOD!

WARM-UP
1 MIN THERE AND BACKS
20 AIR SQUATS
20 PUSHUPS
20 LIGHT KB SWINGS

COACHS STRETCH

REVIEW WALLBALLS/SWINGS/BURPEES

STRENGTH
BACK SQUAT 3X5@95% OF YOUR 5RM.
THIS WILL BE EXTREMELY HEAVY!!!

WOD
21-15-9-15-21
KB SWINGS (53/35)
BURPEES
THRUSTERS (75/55)

CASH-OUT - 750M ROW FOR TIME

COMPETITORS
A. SNATCH
3X1@85%-2X1@90%-2X1@95%-2X1@90%-3X1@85% THEN AMRAP @70%

B. CLEAN AND JERK
3X1@80%-2X1@85%-2X1@90%-2X1@85%-3X1@80% THEN AMRAP @70%

REST 30-60 SECONDS

CONDITIONING 1 FOR TIME
5 ROPE CLIMBS
10 WALLBALLS
4 ROPE CLIMBS
15 WALLBALLS
3 ROPE CLIMBS
20 WALLBALLS
2 ROPE CLIMBS
25 WALLBALLS
1 ROPE CLIMB
30 WALLBALLS

REST 2 MIN THEN:

CONDITIONING #2
ME BAR MUSCLE-UPS IN 3 MIN
REST 1 MIN
ME ROW FOR CALS IN 3 MIN

COMPETITOR WOD SATURDAY!

COMPETITOR SUNDAY RESULTS!

WOD - SATURDAY, JANUARY 19TH 2013

ANT, ROB, HANEY HITTING SOME MUSCLE-UPS.

JUKES, ANDREW, MOTISI AND NEIL GETTING SOME DEADLIFTS IN.

COMPETITORS RESULTS.

GROUP WOD.

* AWESOME DAY AT KOB TODAY!  SOME GREAT PROGRESS WITH THE HSPU, AND ONCE AGAIN THE DEADLIFT TECHNIQUE WAS SPOT ON!

** OPEN GYM IS FROM 9AM-10AM SHARP.

*** COMPETITORS ONLY IS FROM 10AM - 12:00PM.


COMPETITORS

A. 10 MIN TO BUILD TO A HEAVY BUT NOT MAX HANG SNATCH.

B. 10 MIN TO BUILD TO A HEAVY BUT NOT MAX POWER CLEAN + PUSH JERK.


CONDITIONING
CLOCK WILL BE SET AT 60 MIN THEN COMPLETE:

MINUTES 1 - 10
50 BURPEES FOR TIME:
THEN W REMAINING TIME ESTABLISH A 3RM HANG SQUAT SNATCH

MINUTES 10-20
50 BURPEES FOR TIME:
THEN W REMAINING TIME ESTABLISH A 3RM POWER CLEAN AND PUSH JERK.

MINUTES 20-30
50 BURPEES FOR TIME
THEN W REMAINING TIME ESTABLISH A 3RM FRONT SQUAT

MINUTES 30-50
COMPLETE FOR TIME
100FT HS WALK/25 SHOULDER TOUCHES
800M RUN
75FT HS WALK/20 SHOULDER TOUCHES
800M RUN
50FT HS WALK/15 SHOULDER TOUCHES

MINUTES 50-60
AMRAP 10 MIN
50 FT PLATE PUSH
15 PUSH PRESS(135/95)
30 SEC L-SIT HOLD

WOD - FRIDAY, JANUARY 18TH 2013

THE NEW ELEMENTS GROUP MOVING ON UP! CONGRATS GUYS AND WELCOME TO THE KOB/KOIP FAM!

NEIL AND CASEY GOING HEAD TO HEAD!

LORI AND STEPH WELCOME BACK!

- SOOOOOOO! DUE TO THE HUGE NUMBER OF PEOPLE WHO DID NOT SIGN UP FOR CLASS TODAY WE HAVE THE REVERSE ASSHOLE LIST.  SO WE NOW HAVE 2 POLICIES IN PLACE FOR SIGNING IN AND SHOWING UP LATE.

ASSHOLE POLICY # 1 - FOR EVERY MINUTE YOU SHOW UP LATE TO CLASS YOU OWE A EMOM OF THAT MANY MINUTES OF 7 BURPEES.

ASSHOLE POLICY # 2 - IF YOU SHOW UP TO CLASS WITHOUT SIGNING IN YOU OWE A 2K ROW FOR TIME.  THE MENS TIME IS SUB 8:15 AND THE FEMALE TIME IS 9:00.  IF YOU DO NOT TIE OR BEAT THOSE TIMES YOU WILL OWE AN ADDITIONAL 50 BURPEES.

***** BOTH ASSHOLE POLICIES MUST BE DONE BEFORE YOU BEGIN THE CLASS -  NO EXCEPTIONS*****


- HAPPY BIRTHDAY ANGELA V/NEW MOMMA!


WARM-UP
3 ROUNDS NOT FOR TIME
2 THERE AND BACKS
5 BURPEES
5 DL (135/95)

COACH''S STRETCH
DYNAMIC STRETCHS

STRENGTH
MALE = SHOULDER PRESS
FEMALE = BENCH PRESS
3X5@91%

WOD
"DIANA"
5 ROUNDS
9 DL (225/155)
9 HSPU

COMPETITORS

A. DEADLIFTS - EVERY 15 SECONDS FOR 5 MIN (21 REPS)
DEADLIFT 55% OF YOUR 1RM PLUS BANDS
GUY = BLUE
GIRLS = RED

B. BENCH PRESS
BENCH PRESS - 7X2 - AHAP

CONDITIONING
3 ROUNDS
10 MUSCLE-UPS
20 KB SWINGS (70/53)
30 BOX JUMPS (24/20)

RESULTS FROM 1/17/13

WOD - THURSDAY, JANUARY 17TH 2013

SUPERCLEARY LOVING LIFE!

ALYSSA SHOWING US HOW TO DO YOLK WALKS!

WARM-UP
800M RUN
10 KIPS
10 KB SWINGS - LIGHT
10 FRONT SQUATS - BAR

TEACH + REVIEW
MUSCLE-UPS AND MODIFICATIONS

COACH'S STRETCH
SAMSON
PIGEON
SHOULDERS
LATS

STRENGTH
7X1 FRONT SQUATS @91% OF YOUR 1RM
- 5 MIN TO WORK UP TO YOUR WEIGHT
- 1 SET EVERY 2 MIN

WOD
AMRAP 15 MIN
6 MUSCLE-UPS
12 KB SWINGS
400M RUN (THE GHETTO RUN)(FIRST STOP LIGHT TO THE LEFT)

MODIFICATIONS FOR MUSCLE-UP
1. LEVEL 3 = 2 C2B PULLUPS/PULLUPS + 2 DEFICIT PUSHUPS PER 1 MUSCLE-UP.
2. LEVEL 2 = 2 RING ROWS + 2 PUSHUPS PER 1 MUSCLE-UP.
3. LEVEL 1 = JUMP INTO A RING MUSCLE-UP

COMPETITORS
- TOMORROW IS A REST DAY.  WE ADVISE YOU TO COME IN ROW 2-3K AT A CONVERSATION PACE AND SPEND 30-45 MINUTES WITH MOBILITY.  IF YOU ARE BLESSED WITH TIME/MONEY OR A SUGAR DADDY GRAB YOURSELF A MASSGE.  TO GET THE MOST OUT OF THIS PROGRAM WE AGAIN STRONGLY RECOMMEND THIS ACTIVE RECOVERY DAY.

WOD - WEDNESDAY, JANUARY 16TH 2013

* ANOTHER GREAT DAY TODAY WITH SPOT ON FORM!  PUSH JERKS HAVE REALLY COME ALONG WAY.  WEDNESDAY HAS ALOT OF REPS COMING.  WHO IS BEATING THIS GUY?



WARM-UP

3 THERE AND BACKS

2 BEAR CRAWLS THERE AND BACK

1 ARMY CRAWL THERE AND BACK

3 RDS OF CINDY (5 PULLUPS-10 PUSHUPS-15 AIR SQUATS)

TEACH+REVIEW
WALLBALLS
YOLK WALKS

COACH'S STRETCH

QUADS

CALVES

LOWER BACK

SHOULDERS

WOD

3 ROUNDS - 1 MINUTE STATIONS FOR MAX REPS

WALLBALLS (20/14)

ROWING FOR CALS

DOUBLE UNDERS

JUMPING LUNGES

ABMAT SIT UPS

YOLK WALKS (140/50)

REST

COMPETITORS

A. 7X1 HANG POWER SNATCH + POWER SNATCH - AHAP - NOT MAX

B. 7X1 HANG POWER CLEAN+POWER CLEAN + PUSH JERK - AHAP - NOT MAX

SUPERSET

C. 3X5 GOODMORNINGS - AHAP

C1. 3X5 PENDLAY ROWS

C2. 3X5 STRICT WEIGHTED GHDS

WOD

3 ROUNDS

8 SHOULDER TO OVERHEAD (190/125)

16 PISTOLS

THEN:

3 ROUNDS

8 FRONT SQUATS(190/125)

16 GHD SITUPS

THEN:

3 ROUNDS

4 GROUND TO OH (190/125)

3 ROPE CLIMBS

WOD - TUESDAY, JANUARY 15TH 2013

20 PEOPLE AT THE 5! PACKED HOUSE.

* HANG SQUAT TECHNIQUE TODAY F'ING RULED!  WE ARE PUMPED ABOUT THE TECHNIQUE YOU GUYS SHOWED.  LETS SEE IF TONY PERKIS IS BELOW!



WARM-UP
1 MIN THERE AND BACKS
1 MIN DOUBLE UNDERS
1MIN HS HOLD

TEACH
PUSH JERKS

COACH'S STRETCH
SHOULDERS
LOW BACK
CALVES

STRENGTH
MALE = 3X5@91% BENCH PRESS
FEMALE = 3X5@91% SHOULDER PRESS
- 4 MIN TO WORK UP TO WEIGHT AND 1 SET EVERY 2:00

WOD
15-12-9-6
PUSH JERKS(135/95)
BOX JUMPS (30/24)
CASH OUT= 500M ROW FOR TIME

COMPETITORS
A. SNATCH OFF BLOCKS JUST ABOVE KNEE - 5X2 - AHAP BUT NOT MAX

B. CLEAN + PUSH JERK OFF BOXES JUST ABOVE KNEE - 5X2 - AHAP BUT NOT MAX

* THESE ARE NOT TNG
** REST 60 SEC BETWEEN SETS

C. BACK SQUAT 2 REPS EMOM FOR 5 MINUTES @80% OF YOUR 1RM

D. FRONT SQUAT 5X3 - (PAUSE AT BOTTOM ON FIRST REP FOR 5 SECONDS)
* REST 90 SECONDS AFTER EACH SET.

WOD
- 90 SECONDS ME DOUBLE UNDERS
THEN W NO REST COMPLETE FOR TIME:
ROW 1K
100 DOUBLE UNDERS
ROW 500M
THEN W NO REST COMPLETE FOR TOTAL REPS
2 MIN ME HSPU
* SCORE = TOTAL DU - TOTAL HSPU -  TOTAL TIME.

GROUP CLASS RESULTS 1/14/13

COMPETITOR CLASS RESULTS FROM 1/14/13