WOD - SATURDAY, MARCH 15TH 2014

NEW TOYS TO PLAY WITH!!!

* THE SCHEDULE IS POSTED BELOW! WE WOULD LOVE EVERYONE TO COME OUT EACH WEEK FOR THE ENTIRE EVENT.  THE LOUDER YOU ARE THE FASTER WE GO! GOOD LUCK EVERYONE.

* EVENT STARTS AT 10AM! 

** HAPPY BIRTHDAY JOHN K.!

SATURDAY HEAT LIST!

OPEN WORKOUT 14.3

OPEN WORKOUT 14.3!

RESULTS FROM 3/14/14

WOD - FRIDAY, MARCH 14TH 2014

 *  ON FRIDAY NIGHT WE WILL HAVE A HEAT LIST ON THE BLOG OF WHEN YOU WILL PERFORM YOUR WORKOUT.  YOU WILL HAVE 3 OPTIONS TO COMPLETE THE WORKOUT.

OPTION#1 - WE WILL PROGRAM 14.3 FOR FRIDAYS GROUP CLASS.  IF YOU SIGN UP FOR THE OPENS AND CANNOT MAKE SATURDAY YOU MAY DO THE WORKOUT ON FRIDAY BEING JUDGED. 

OPTION#2 - WE WILL DO A SATURDAY IN HOUSE "OPENS THROW-DOWN"  WHERE WE WILL HAVE HEATS LISTED AND EVERYONE WILL HAVE A JUDGE.  WE WILL PUT UP YOUR INDIVIDUAL HEAT TIME FRIDAY NIGHT.  WE WOULD LOVE EVERYONE TO BE THERE ALL DAY BUT WE UNDERSTAND LIFE COMES UP. WE EXPECT EVERYONE THERE 30 MIN BEFORE YOUR HEAT TIME, WARMED UP AND READY TO GO.

OPTION#3 - IF YOU WANT TO GET A WORKOUT IN TM AND PLAN ON ATTENDING THE SAT OPENS WORKOUT,  YOU HAVE 3 OPTIONS
1. YOU CAN DO THE OPEN WORKOUT FRIDAY AND SATURDAY (WE DO NOT RECOMMEND)
2. 5 ROUNDS - 1 MIN ON - 1 MIN OFF - YOU MUST COMPLETE 30 KB SWINGS IN THE MINUTE (70/53)
- EACH ROUND YOU DO NOT COMPLETE = 25 BURPEES
3. REST DAY

* THIS IS NOT OPEN GYM.  YOU HAVE THOSE 3 OPTIONS LISTED ABOVE.  PLEASE DO NOT MAKE US BE THE BAD GUY.

* IF YOU ARE NOT DOING THE OPENS JUST COME IN LIKE ANY OTHER DAY!

WARM-UP
500M ROW
1 MIN BOX STEP UPS
10 GAMES STANDARD BOX JUMPS
REVIEW AND DRILL DEADLIFTS
HIP/HAMSTRING/BACK MOBILITY

CROSSFIT GAMES OPEN WOD 14.3

TOMORROWS WORKOUT!

RESULTS FROM 3/13/14

2014 PREP TEAM RESULTS

2014 PREP TEAM RESULTS

WOD - THURSDAY, MARCH 13TH 2014

KATH GETS A MUSCLEU-UP! DINNER ON US!

OG!

MOBILITY!

5K ROW!

MOBILITY!

STEPH W A NICE SHOT!  WWW.SUPERLCLEARY.COM . STEPH IS ALSO ATHLETE OF THE MONTH FOR ANYONE WHO HASNT SEEN THE PAGE.  STEPH COMES IN WORKS HER ASS OFF, AND HAS BEEN PR'ING LIKE CRAZY.

TIM!

WARM-UP
1 MIN DOUBLES
30 ABMAT SITUPS
20 SUPERMANS
10 SNATCH GRIP DEADLIFTS
REVIEW AND DRILL POWER SNATCHES

STRENGTH
5X3@93% OF 3RM TNG POWER SNATCH

WOD
5 ROUNDS (SAME AS LAST WEEK BUT WITH POWER SNATCHES)
10 POWER SNATCHES (135/95)
10 LATERAL OVER THE BAR BURPEES

RESULTS FROM 3/12/14

2014 PREP TEAM RESULTS!

WOD - WEDNESDAY, MARCH 12TH 2014

60 YEARS OLD AND WINS THE NORTHEAST REGION WORKOUT 14.2?? IS THAT EVEN POSSIBLE?  BELIEVE IT!  WHAT A INSPIRATION GINNY IS.  THE VERY FIRST ATHLETE AT CROSSFIT KOB IN LONG BEACH TO WALK THRU THE DOORS.  GINNY COULD NOT JUMP ON A 45# PLATE WHEN SHE FIRST STARTED.  THIS IS WHAT HARD WORK, DEDICATION AND A GREAT ATTITUDE WILL DO FOR YOU,

6AM!

MATTY W THE CROSSFIT REST POSE!

6AM SMOKED!

IS MELISSA SLEEPING BEHIND THE BAR?

THE MAN!

KATH RESORTS CAUSE PEOPLE DONT READ THE BIG 35# SIGN!

- JP WORKING WITH 240#! GUY IS A TANK.

WARM-UP
2 MIN INDOOR JOG
REVIEW AND DRILL SHOULDER PRESS
5 MIN OF SHOULDER MOBILITY

* WE WILL BE OFF THE CLOCK AND NOT SO STRUCTURED TOMORROW.  YOU WILL HAVE 50 MIN TO COMPLETE ALL 3 PARTS OF THE WORKOUT.

WOD 1
5K ROW FOR TIME

WOD 2
2 MIN ME AIRDYNE FOR CALS

WOD 3
FIND YOUR 1RM SHOULDER PRESS

RESULTS FROM 3/11/14

RESULTS FROM 3/11/14

WOD - TUESDAY, MACH 11TH 2014

AFTER NOT SUCH A GREAT FIRST WEEK,  CROSSFIT KING OF ISLAND PARK WINS THE NORTHEAST REGION AND 12TH IN THE WORLD IN WORKOUT 14.2!

6PM!

ALI ENTERTAINING JOE MID WORKOUT!

6PM!

6PM/7PM!

6PM/7PM

WARM-UP
500M ROW
25 ABMAT SITUPS
25 KB SWINGS (UB AT A MEDIUM WEIGHT)
REVIEW AND DRILL POWER CLEANS

STRENGTH
3X3 POWER CLEANS @93% OF 3RM
* YES THIS SHOULD BE EXTREMELY HEAVY!

WOD 
EMOM FOR 14 MIN
EVEN = 16 BOX JUMPS (24/20)
ODD = 7 POWER CLEANS (155/105)

RESULTS FROM 3/10/13

WOD - MONDAY, MARCH 10TH 2014

MOL/KAIT/MIKE HITTING SOME C2B PULLUPS!

#TEAMMOLLY!

MAGIC MIKE AND THE RUSTY PISTOLS!

FITNESS GROUP!

FITNESS GROUP!

SUNDAY MORNING WOD!

FITNESS GROUP!

WARM-UP
2 MIN DOUBLES
10 AIR SQUATS
10 PUSHUPS/10 HRPU/10 CLAP PUSHUPS
REVIEW AND DRILL RING DIPS/RING ROWS
REVIEW AND DRILL ROPE CLIMBS

STRENGTH
5X3@90%OF 3RM FRONT SQUAT

WOD
3 ROUNDS FOR TIME
3 ROPE CLIMBS (12 RING ROWS PER ROUND)
25 RING DIPS
100 AIR SQUATS

FITNESS GROUP RESULTS!

SUNDAY PARTNER WORKOUT!

2014 PREP TEAM RESULTS!

WOD - SUNDAY, MARCH 9TH 2014

MOL AND KAIT GETTING AFTER 14.2! WWW.SUPERCLEARYPHOTO.COM

* ANOTHER AWESOME OPENS SESSION THIS WEEK! 14.2 BOUGHT SO MANY HIGHLIGHTS TO THE GYM.  WE HAD A TON OF ATHLETES GET THEIR FIRST PULLUP/ NOT EVEN JUST A PULLUP A C2B PULLUP AS WELL AS ATHLETES WHO HAVE NEVER GOT 95/65 OVER THEIR HEAD AND THEN WENT ON TO REP OUT THEIR OHS.  SO PROUD OF ALL OF YOU GUYS!

** SCHEDULE = 10AM SUNDAY PARTNER WORKOUT/ 11AM FITNESS CHALLENGE WORKOUT

*** HAPPY BDAY TARA AND FRAN!!!!

WARM-UP
800M RUN (DRESS WARM WE ARE RUNNING!)
25 ABMAT SITUPS
10 PUSHUPS
REVIEW AND DRILL T2B

WOD
5 ROUNDS EACH
PARTNER 1 = 200M RUN
PARTNER 2 = AMRAP 10 T2B + 10 PUSHUPS

* SWITCH AFTER EACH RD
* SCORE = TOTAL ROUNDS COMPLETED COMBINED