WOD - THURSDAY, AUGUST 8TH 2013

* ALOT OF PEOPLE HAVE BEEN ASKING ABOUT THE COMPETITORS MEETING THIS SATURDAY AT 10AM.  IF YOU HAVE ANY INTEREST IN COMPETING WE STRONGLY ENCOURAGE YOU TO COME OUT AND A SEE WHAT ITS ABOUT.  WE WILL HAVE A LIST OF MINIMUM STANDARDS THAT YOU WILL BE ABLE TO READ, TALK ABOUT AND SEE IF YOU ARE ABLE TO PERFORM THE STANDARDS.

GUY IS A STUD!

YEAAAA GREG!

VIKKI CRUSHED IT!

ADNAN LOVIN LIFE!

KRISTIN W THE BEST POSE!

HONESTLY NO CLUE WHO THIS IS!

WOD
AMRAP 4 MIN
20 HSPU
30 T2B
40 PUSH JERKS (155/105)
50 FRONT RACK  LUNGES (155/105)

- REST 2 MIN

AMRAP 8 MIN

20 HSPU 

30 T2B 

40 PUSH JERKS (155/105)

50 FRONT RACK  LUNGES (155/105)

- REST 4 MIN

AMRAP 12 MIN

20 HSPU 

30 T2B 

40 PUSH JERKS (155/105)

50 FRONT RACK  LUNGES (155/105)

RESULTS FROM 8/7/13

WOD - WEDNESDAY, AUGUST 7TH 2013

** GET YOUR CUSTOM FIT MEALS ORDER IN ASAP BY 11:59PM.  THE STEAK CARNITAS BOWL EFFING RULES!

**** ALOT OF PEOPLE HAVE BEEN ASKING ABOUT THE COMPETITORS MEETING THIS SATURDAY AT 10AM.  IF YOU HAVE ANY INTEREST IN COMPETING WE STRONGLY ENCOURAGE YOU TO COME OUT AND A SEE WHAT ITS ABOUT.  WE WILL HAVE A LIST OF MINIMUM STANDARDS THAT YOU WILL BE ABLE TO READ, TALK ABOUT AND SEE IF YOU ARE ABLE TO PERFORM THE STANDARDS.

- YOUNGSTER EVAN GETS A MUSCLE-UP!

- KEN GETS HIS FIRST MUSCLE-UP AND THEN COMPLETES 30 MUSCLE-UPS FOR TIME!

- HOW TO PICK UP A CROSSFIT GIRL!



WARM-UP
400M RUN
20 STRICT T2B
10 LIGHT KBS

STRENGTH
4X10 - PLATE LOADED PUSHUPS - INCREASE WEIGHT EACH SET

WOD
"HEAVY HELEN"
3 ROUNDS
400M RUN
21 KBS (70/53)
12 C2B PULLUPS

RESULTS FROM 8/6/13

RESULTS FROM 8/6/13

WOD - TUESDAY, AUGUST 6TH 2013

*HAPPY BDAY JOHNNY PAGS!

** GET UP CLOSE AND PERSONAL W/ OUR NEW ATHLETE OF THE MONTH!
http://crossfitkoip.blogspot.com/p/athlete-of-month_10.html

*** GET YOUR CUSTOM FIT MEALS ORDER IN ASAP!! THE STEAK CARNITAS BOWL EFFING RULES!

**** ALOT OF PEOPLE HAVE BEEN ASKING ABOUT THE COMPETITORS MEETING THIS SATURDAY AT 10AM.  IF YOU HAVE ANY INTEREST IN COMPETING WE STRONGLY ENCOURAGE YOU TO COME OUT AND A SEE WHAT ITS ABOUT.  WE WILL HAVE A LIST OF MINIMUM STANDARDS THAT YOU WILL BE ABLE TO READ, TALK ABOUT AND SEE IF YOU ARE ABLE TO PERFORM THE STANDARDS.

***** 2 MORE GENTLEMEN ADDED TO THE DOUCHE BAG LIST.  LOVE THESE GUYS BUT WHAMMMYYYYYY! GREG AND MORDY WELCOME TO THE DBAG LIST.

HOW FITTING THAT THESE 2 DBAGS ARE NEXT TO EACH OTHER ON A FB PIC!

ROB AND SUPERCLEARY DOING THEIR BEST GREG AND MORDY IMPRESSION!

WARM-UP
1 MIN DOUBLES
10 BURPEES
REVIEW AND DRILL POWER CLEANS

STRENGTH
FIND 2RM TNG POWER CLEAN

WOD
AMRAP 8 MIN LADDER
3 POWER CLEAN (185/115)
3 RING DIP
6 POWER CLEANS
6 RING DIPS
9 POWER CLEANS
9 RING DIPS
12POWER CLEANS
12 RING DIPS
ETC......

*SCORE = TOTAL REPS COMPLETED

RESULTS FROM 8/5/13

RESULTS FROM 8/5/13

RESULTS FROM 8/5/13

ELEMENTS RESULTS!

WOD - MONDAY, AUGUST 5TH 2013

* HAPPY BDAY TO THE GENTLEMAN BRIAN COOK!

** GOOD LUCK TO MY BROTHER STEVE AND JAMES ON OPENING DAY AT OUR NEWEST GYM CROSSFIT FBF IN BROOKLYN!

PART OF THE PULLUP RIG UP!

12TH IN THE WORLD!

WARM-UP
400M RUN
30 HAND RELEASE PUSHUPS
25 WEIGHTED ABMAT SITUPS
20 BACK SQUATS W 10 SEC HOLD AT BOTTOM OF REP 10 AND 20
REVIEW AND DRILL PUSH PRESS

STRENGTH
12 MIN TO FIND 5RM BACK SQUAT
THEN 1 SET EVERY 2:30
3X5@90%

WOD
IN 12 MIN
800M RUN
THEN:
AMRAP W REMAINING TIME
20 PUSH PRESS (95/65)
20 BOX JUMPS (24/20)

RESULTS FROM 8/4/13 - PERV SUNDAY

WOD - SUNDAY, AUGUST 4TH 2013

GREAT PEOPLE!

"SCHWEATY BALLZ" (DONT KNOW WHY WE ARE CALLIN IT THIS!)
10 ROUNDS EACH FOR TIME - EACH PERSON DOES 5 ROUNDS
200M RUN
PARTNER ME KBS (53/35)

* SCORE = TOTAL KBS!

WOD - SATURDAY - AUGUST 3RD 2013

CLEARYS WORKING OUT ON THEIR HONEYMOON??

SATURDAY, JULY 27TH 2013
OPEN GYM - 9AM - 10AM

1.  COME IN PREPARED WITH WHAT YOU ARE DOING.

2.  GYM WILL CLOSE AT 10AM.  IF YOU GET THERE AT 9:50 YOU NOW HAVE 10 MIN TO GET A WORKOUT IN. 

3. IF YOU ARE NOT FAMILIAR WITH A MOVEMENT OPEN GYM IS NOT THE PLACE TO "EXPERIMENT"

4. BE AWESOME!

* IF YOU WOULD LIKE TO JOIN US IN A TEAM WORKOUT. WE WILL BE DOING THE FOLLOWING

A. HANG POWER CLEAN X 2 + 1 SPLIT JERK - FIND MAX

B. "PARTNER BULL" 

2 ROUNDS

400 DOUBLE UNDERS

100 OHS (135/95)

100 PULLUPS

1 MILE RUN

* WE WILL CHOOSE RANDOM PARTNERS FOR TEAMS. 1 PERSON WORKS AT A TIME BUT BOTH PARTNERS RUN TOGETHER!

RESULTS FROM 8/2/13

WOD - FRIDAY, AUGUST 2ND 2013

* ON SATURDAY DURING OPEN GYM 9AM-10AM THE COACHES WILL BE DOING 1RM CLEAN AND JERK AS WELL AS A PARTNER HERO WORKOUT AND WOULD LOVE TO HAVE EVERYONE COME OUT AND JOIN.  WE WILL CHOOSE RANDOM PARTNERS, AND HAVE SOME CELEBRATORY BEERS AFTER (FOR MIKES 30TH BIRTHDAY!!!!, hehe ~Molly)
THERE WILL STILL BE THE OPTION OF OPEN GYM!
HOPE TO SEE EVERYONE THERE!

6AM SQUADDDDD!

8PM SQUADDDDDD!

WARM-UP
400M RUN
1 MIN DOUBLES
REVIEW AND DRILL HANG POWER SNATCH
REVIEW AND DRILL MUSCLE-UPS

- SAME DRILLS WE GO OVER! WE WILL DRILL SOME OF THESE TOMORROW FOR THE MUSCLEUP!

STRENGTH
15 MIN TO FIND 3RM HANG POWER SNATCH

WOD
30 MUSCLE-UPS FOR TIME
OR
60 PUSHUPS AND 60 RING ROWS FOR TIME

RESULTS FROM 8/1/13