WOD - 11.12.2014

Results from 11.11.2014

Results from 11.11.2014

A few announcements 
1. Your coaches are starting a new practice in the gym. We will be writing all scores down AFTER the last person in class is finished with their workout. The last person to finish is just as important as the first. Please help your coaches support your classmates! If you need to leave right after your workout, we understand, please write your score on the board and we will re-write it for you so it doesn't stand out. 2. The coaches are extremely excited to announce that we are bringing back an old school CrossFit King of the Beach classic, "Friday Night Lights"!

When - Friday, November 21, 7:30pm - Until we shut it down (This will not be every Friday. Once a month to start)

Where - At the gym

Who - Everyone

What - "Friday Night Lights" is an hour-ish long workout that no one wants to leave after. It is an unsupervised class that most, if not all of our coaches will be attending and working out at. This event WILL NOT be coached, be prepared to choose appropriate scaling weights and movements on your own. We will make modification suggestions prior to beginning the warm-up, but once that warm-up starts, you are on your own! The workout will not be posted online, you will have to come in to find out what you have gotten yourself into. We promise one thing about the programming, it will be hard, very hard. Expect high skill gymnastics, heavy weights, and a lot of fun. Again, we will discuss scaling options the night of so everyone is welcome and encouraged. Even if you don't want to work out, come enjoy the good times!

Friday Night Lights will be catered in part by The Beach House! The Beach House will be bringing some wraps and snack food, I told them to bring enough for 50 people, make me order more! If you would like to bring additional food items you are welcome to (but don't feel bad about eating if you don't).

DJ Sean Pearsall will be taking care of the music for us all night so no one needs to worry about my playlists either. Be excited... It's Friday Night Lights!

Sign up sheet will be in the gym by Wednesday Afternoon at the White Board.

Warm Up

Row 200m

10 Wall Balls 1 Increment below your workout weight

10 Wall Balls at your workout weight

10 PVC Pass Throughs

10 PVC Overhead Squats

20 Kettlebell swings 1 weight lighter than working weight


Alternating with a partner for 3 sets each:

Row 500m

10 KB Swings (70/53)



10 Rounds:

3 Power Snatch (135/95)

15 Wall Balls (20/14)