WOD - WEDNESDAY, JULY 17TH 2013

********PLEASE READ BELOW AS MINDBODY WILL NOT BE UPDATED - GO BY THIS SCHEDULE NEXT WEEK!!!!!!***********

CROSSFIT GAMES WEEK - SCHEDULE OF CLASSES 

MONDAY 7/22/13

6AM, 7AM, 8:30, 5, 6, 8

TUESDAY - 7/23/13

6AM, 7AM, 8:30, 9:30, 5, 6, 8

WEDNESDAY/THURSDAY/FRIDAY - 7/24-7/26

6AM, 8:30, 9:30, 5, 6

SATURDAY - 7/27

OPEN GYM 9-10

CLOSED SUNDAY AND MONDAY - 7/28-7/29

TUESDAY 7/30 = TENTATIVE NO MORNING CLASSES

** HAPPY BDAY JENN BANEGAS!!!!

*** BELOW IS THE LINK FOR "FLEX ON THE BEACH", THE FIRST CROSSFIT COMPETITION WE WILL BE HOSTING!  IT WILL BE ON THE BEACH ON SEPTEMBER 15TH.  HELP US SPREAD THE WORD, SIGN UP, OR LET US KNOW IF YOU WOULD LIKE TO VOLUNTEER FOR THE DAY!  PEOPLE WHO SPREAD THE WORD WILL BE APPRECIATED, VOLUNTEERS WILL BE GEARED UP AND FED, AND SIGN UPS WILL HAVE THE COMPETITION EXPERIENCE OF THEIR LIVES.  BAR CRAWL TO FOLLOW IN THE WEST END.  TEAMS OF FOUR.  GET EM IN!

www.flexonthebeach.com

MOL SMOKED!!

KERI AND STEVE WORKING ON OH WALKING LUNGES!

WARM-UP
400M RUN
15 DEADLIFTS (BAR)
10 DEADLIFTS (135/95)
5 DEADLIFTS (185/135)
SPEND 4-5 MIN WORKING ON HSPU TECHNIQUE AND MODIFICATIONS

WOD #1

"TEAM ROW"

TEAMS OF 3 OF 3K ROW - EVERYONE ROWS 500M AT A TIME!

LOSING TEAM IN EACH CLASS OWES 1 OF 2 OPTIONS AFTER CLASS

400M BUDDY CARRY

OR 

600M FARMERS CARRY (53/35)

WOD #2

"DIANE"

21-15-9

DEADLIFTS (225/135)
HSPU

RESULTS FROM 7/16/13

7/16/13

GAMES PREP RESULTS 7/16/13

WOD - TUESDAY, JULY 16TH 2013

********PLEASE READ BELOW AS MINDBODY WILL NOT BE UPDATED - GO BY THIS SCHEDULE NEXT WEEK!!!!!!***********

CROSSFIT GAMES WEEK - SCHEDULE OF CLASSES 

MONDAY 7/22/13

6AM, 7AM, 8:30, 5, 6, 8

TUESDAY - 7/23/13

6AM, 7AM, 8:30, 9:30, 5, 6, 8

WEDNESDAY/THURSDAY/FRIDAY - 7/24-7/26

6AM, 8:30, 9:30, 5, 6

SATURDAY - 7/27

OPEN GYM 9-10

CLOSED SUNDAY AND MONDAY - 7/28-7/29

TUESDAY 7/30 = REGULAR SCHEDULE

* GREAT JOB TODAY GUYS AS IT WAS HOT AS BALLS AND DEF TOUGH TO GET GOING AND GRIP ANYTHING.  WE HAD A TON OF PR'S TODAY BUT SOME UNHAPPY ATHLETES.  REMEMBER GUYS TONS OF FACTORS HEADING INTO BENCHMARKS THIS WEEK.

#1 = CONSISTENCY OF COMING TO CLASSES.

#2 = IT WAS 100 DEGREES TODAY GRIP AND HUMIDITY DID PLAY A ROLE.

#3 = NUTRITION (ARE YOU DEHYDRATED?) 

#4 = NUTRITION (DID YOU GET BLACK OUT DRUNK THIS WEEKEND?)

#5 = NUTRITION (DID YOU PIG OUT ON THE BEACH OR AT A BBQ)

* IF YOU ANSWERED YES TO ANY OF THE QUESTIONS ABOVE ODDS ARE YOU DIDNT PR TODAY, BE CONSISTENT BOTH IN AND OUT OF THE GYM!

WARM-UP
1 MIN DOUBLES
15 STRICT T2B
15 SUPERMANS W 3 SEC HOLD AT TOP
15 STRICT RING DIPS
REVIEW AND DRILL SQUAT CLEANS

STRENGTH
SQUAT CLEAN EMOM FOR 12 MIN
(HAVE YOUR WEIGHTS SET UP AND READY TO GO)
5X1@80%
4X1@85%
3X1@90%

WOD
"ANNIE"
50-40-30-20-10
DOUBLE UNDERS
SITUPS

FRAN FROM 7/15/13

FRAN FROM 7/15/13

WOD - MONDAY, JULY 15TH 2013

ITS BACK AND IS BEING POSTED! PLEASE SIGN IN FOR CLASS.

WE WOULD LIKE TO WELCOME SHAUN "SUPERCLEARY" CLEARY TO OUR COACHING STAFF! CONGRATS PAL.

* BENCHMARK WEEK COMING UP!!! GET YOUR BUTT IN AND SET SOME MARKS FOR YOURSELF, AND PUSH YOURSELF TO THE LIMIT!

WARM-UP
400M RUN
30 SITUPS
25 PUSHUPS
20 AIR SQUATS
REVIEW AND DRILL THRUSTERS

STRENGTH
BACK SQUAT WEEK 11 (OFF OF 105% OF 1RM)
75%X5, 85%X3, 95%XAMRAP

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

PERV SUNDAY GROUP ENDING THE SESSION!

RESULTS FROM YET ANOTHER CREEPY AS HELL SUNDAY!

RESULTS FROM DOUBLE DAY GAMES PREP!

WOD - SUNDAY, JULY 14TH 2013

* HAPPY BIRTHDAY DANI!

WARM-UP
400M RUN
15 BURPEES
10 KIPS

PARTNER PERV SUNDAY WOD
4 ROUNDS WITH A 3 MIN REST AFTER EACH AMRAP
6 MIN AMRAP
400M RUN
50 DOUBLES
40 PUSHUPS
30 RING ROWS

* BOTH PARTNERS MAY WORK AT SAME TIME HOWEVER CAN'T MOVE ON TO ANOTHER RD TILL EVERYTHING IS COMPLETE

WOD - SATURDAY, JULY 13TH, 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!

** GREAT JOB TO ALL EVERYONE TODAY ON CROSSFIT FOR HOPE. A TON OF PR'S FROM LAST YEAR AND THE SNATCH TECHNIQUE IS GETTING SO MUCH BETTER!

- ROB 305# FAIL

- MOL 165# PR!

- ROB PR 305# CLEAN!

"I CANT FEEL MY ARMS! CAN YOU??"

8:30!

RESULTS FROM CROSSFIT FOR HOPE!

GAMES PREP DOUBLE DAY RESULTS!

WOD - FRIDAY, JULY12TH 2013

8PM LADIES!

* HAPPY BDAY ALI FENECH! HOPE YOU HAVE A GREAT DAY!

** GREAT WEEK SO FAR LETS CLOSE OUT THIS FRIDAY AND PACK THIS JOINT OUT AND PUT SOME WORK IN!

*** SEPTEMBER 15TH WE ARE HOSTING A 4 PERSON TEAM COED EVENT ON THE BEACH.  THIS WILL CONSISIT OF 2 MEN AND 2 WOMAN.  THERE IS A RX AND SCALED DIVISION.
FLEX ON THE BEACH


WARM-UP
*SNATCH WARM-UP
OHS/SNATCH BALANCE/MUSCLE SNATCH/POWER SNATCH/SQUAT SNATCH
* REVIEW DIFF BETWEEN POWER AND FULL SNATCH
* REVIEW AND DRILL THRUSTERS
* 10-15 BOX JUMPS

STRENGTH
6X1 FULL SQUAT SNATCH @90% OF 1RM (1 REP EVERY 90 SEC)

WOD
"CROSSFIT FOR HOPE"
3 ROUNDS
* 1 MIN PER STATION W/NO REST IN BETWEEN MOVEMENTS. 
* 1 MIN REST AFTER EACH RD
BURPEES
POWER SNATCH (75/55)
BOX JUMPS (24/20)
THRUSTERS (75/55)
C2B PULLUPS
* SCORE = TOTAL REPS COMPLETED

RESULTS FROM 7/11!

RESULTS FROM 7/11!

RESULTS FROM LAST CROSSFIT FOR HOPE!ON 6/11/12

WOD - THURSDAY, JULY 11TH 2013

OH GINNY!

9:30 SQUAD!

TOM CRUSHED!

YEAAA ALEX!!!

KEV REPPIN HIS IDOL TIM TEBOW!

ALYSSA!

8PMERS!

BIG DADDY SMOKED, LOVE THIS GUY!

FRAN DOIN WORK!

JIMMY AND COOK JUST HANGIN!

ROB AND KAIT LOVING LIFE!

BOBBY, STRIKER AND VOGEL SHARING A FOAM ROLLER!

WARM-UP
800M RUN
20 STRICT HSPU(CANT DO STRICT YOU CAN KIP OR DO TO ABMATS)
1 SET ME L-SIT

WOD
1 SET
AMRAP 6 MIN
ROW 1K
W/REMAINING TIME ME DOUBLES

-------REST 5 MIN---------

1 SET
AMRAP 6 MIN
ROW 1K
W REMAINING TIME ME T2B

RESULTS FROM 7/10/13

GAMES PREP RESULTS!