Thursday, October 30, 2014

WOD - FRIDAY, NOVEMBER 1ST 2014

SMOKED!!


WARM-UP
1 MIN DOUBLES
WORK UP TO A HIGH 2RM BOX JUMP W A STEP DOWN
REVIEW AND DRILL SQUAT CLEANS

WOD
"SHIP"
9 ROUNDS
8 SQUAT CLEANS (185/115)
7 BOX JUMPS (36/30)
Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, Saskatchewan, Canada, assigned to the 2nd Battalion, Princess Patricia's Canadian Light Infantry, based in Shilo, Manitoba, Canada, was killed on September 7, 2008 by a roadside bomb in Kandahar province, Afghanistan.



RESULTS.

Wednesday, October 29, 2014

WOD - THURSDAY, OCTOBER 30TH 2014

ROB!


* GOING AWAY PARTY FOR MOLLY AND I WILL BE ON NOVEMBER 8TH AT THE CABANA. $30 OPEN BAR AND FOOD.  STARTS AT 3:00PM.

** Sweatshirt design has been revamped based on feedback from KIP members...we will extend the preorder until next Thursday (11/6/14)
Back design will be the same on all sweatshirts...hooded sweatshirts will be front full chest design not just left chest design. There has not been enough light weight zipper ups ordered so we will not be ordering those, (unless 10 more people want one) thanks for your patience with these!


WARM-UP
250M ROW
:30 SEC HS HOLD
EMOM FOR 5 MIN 12-20 V-UPS
REVIEW AND DRILL PUSH JERKS

STRENGTH
15 MIN FIND 1RM PUSH JERK

WOD
3 SETS
500M ROW
REST :90
500M ROW

---REST WHILE PARTNER DOES THE SAME ----

*IF YOU DO NOT HAVE A PARTNER YOU WILL REST 5 MIN IN BETWEEN SETS.

RESULTS

Tuesday, October 28, 2014

WOD - WEDNESDAY, OCTOBER 29TH 2014

WARM-UP
400M RUN
10 STRICT T2B
10 KNEE-UPS
10 T2B
REVIEW AND DRILL POWER SNATCHES
MOBILITY

ENDURANCE
1200M RUN @ 90%

WOD
21-15-9
POWER SNATCH (115/75)
T2B

RESULTS FROM 10/28/14

Monday, October 27, 2014

WOD - TUESDAY, OCTOBER 28TH 2014

AJ, MEAT, BIGSEXY AND JP ROCKING THE VINTAGE BLACK T! IN TRUE MEAT FASHION THIS WORKOUT IS FOR YOU GUYS!


WARM-UP
1 MIN DOUBLES
10 PUSHUPS
2 SETS :30 DRAGONS HOLDS + 25 CRUNCHES
REVIEW AND DRILL BENCH
REVIEW AND DRILL HANG SQUAT CLEAN (MID THIGH)

STRENGTH
FIND 3RM HANG SQUAT CLEAN - MID THIGH

WOD
* GOING OFF THE CLOCK TODAY.
"LYNNE"
5 ROUNDS
ME BENCH PRESS (BW/.75BW) (IF YOU CANNOT BENCH THAT WE WILL SCALE WEIGHT)
ME PULLUPS

* REST 3 MIN IN BETWEEN SETS
* AFTER BENCH YOU MAY CHALK UP AND SHAKE OUT BUT YOU HAVE TO START YOUR PULLUPS W IN 30 SECONDS OF FINISHING YOUR BENCH.
* WE WILL DO THIS W SPOTTERS AND A PARTNER.




RESULTS!

RESULTS!

Sunday, October 26, 2014

WOD - MONDAY, OCTOBER 27TH 2014

WARM-UP
250M ROW
10 AIR SQUATS
20 BARBELL ROLLOUTS (LIKE OLD SCHOOL AB WHEEL)
REVIEW AND DRILL THRUSTERS

STRENGTH
BACK SQUATS
4X3@94% OF 3RM

WOD
EMOM AS LONG AS YOU CAN CONTINUE - 5 THRUSTERS
INCREASE WEIGHT EVERY 5 MINUTES - GO UP 20#/10# 
START AT (75/55) - 
GOAL IS TO MAKE IT TO 20 MINUTES+

* NOTE IF THE STARTING WEIGHT IS TO HEAVY FOR YOU TO MAKE ATLEAST 15 MINUTES SCALE ACCORDINGLY.

RESULTS FROM SUNDAY.

Saturday, October 25, 2014

WOD - SUNDAY, OCTOBER 26TH 2014

WARM-UP
250M ROW
:30 SEC HS HOLD
INTO 3 WALL CLIMBS
REVIEW AND DRILL HANG POWER CLEANS

WOD
* WITH A PARTNER COMPLETE THE FOLLOWING: ONLY 1 PERSON WORKS AT A TIME:
4000M ROW
30 WALL CLIMBS
50 HANG POWER CLEANS (155/105)

OLY CLASS.

ENDURANCE CLASS.

Friday, October 24, 2014

WOD - SATURDAY, OCTOBER 25TH 2014

OLYMPIC LIFTING WARM-UP
500M ROW
20 STRICT T2B
10 LUNGES
10 HSPU
REVIEW AND DRILL LIFTS AND STANDARDS


OLYMPIC LIFTING 
A. 17 MIN FIND 1RM SQUAT SNATCH COMPLEX (GROUND/BELOW KNEE)

B. 17 MIN FIND 1RM CLEAN COMPLEX 
2 TNG SQUAT CLEANS
1 PUSH JERK
2 SPLIT JERKS

C.  50 V-UPS FOR TIME


ENDURANCE WARM-UP
400M RUN
20 SITUPS
10 BURPEES

ENDURANCE WOD
"TABATA" ( 8 ROUNDS :20 ON :10 OFF)
WALLBALL SITUPS (20/14)
KB SWINGS (53/35)
BURPEES
10M SPRINTS

* COMPLETE ALL 8 ROUNDS AT 1 STATION THEN MOVE TO NEXT MOVEMENT - 
* 1 MIN REST BETWEEN MOVEMENTS