Monday, July 28, 2014

WOD - TUESDAY, JULY 29TH 2014

ANDREW!

BRANDON!
* LAURA FROM CROSSFIT FBF WILL BE RUNNING THE 6AM CLASS TUESDAY MORNING!


WARM-UP
500M ROW
1 MIN HS HOLD
REVIEW AND DRILL SQUAT CLEAN AND METHODS TO GET OVERHEAD
TALK ABOUT SHOULDER PRESS STANDARDS (FROM RACK)

STRENGTH
FIND 5RM SHOULDER PRESS

WOD
5 MIN AMRAP
SQUAT CLEAN TO OVERHEAD (155/105)

* YOU CAN DO ANY OF THE FOLLOWING
SQUAT CLEAN THRUSTER
SQUAT CLEAN TO OH (STRICT PRESS/PUSH PRESS/PUSH JERK/SPLIT JERK)

RESULTS FROM 7/28/14

Sunday, July 27, 2014

WOD - MONDAY, JULY 28TH 2014


3RD PLACE FRANTASY LAND AT THE 2014 CROSSFIT GAMES! TIED FOR 23RD PLACE OVERALL!


* BOX HQ IS UPDATED WITH THIS WEEKS SCHEDULE! HOPE EVERYONE HAD A GREAT WEEKEND.

WARM-UP
1 MIN DOUBLES
1 MIN BOX JUMPS
20 PUSHUPS
50 ABMAT SITUPS
10 LIGHT/MED/HEAVY KB SWINGS
3 MIN SQUAT HOLD

STRENGTH
ADD 5# TO LAST WEEKS 20RM - THIS IS A MENTAL BATTLE!!! JUST DO IT

WOD
75 BURPEE BOX JUMPS (30/24)
EMOM = 7 KB SWINGS (70/53)

Saturday, July 26, 2014

WOD - SUNDAY, JULY 27TH 2014

MATTY FOULDS AND FITZ MAKE THEIR GAMES MEDIA BOOK APPEARANCE!


ED BUSTED UP AFTER SOME MUSCLEUPS!
WARM-UP
1 MIN DOUBLES
40M RUN
REVIEW AND DRILL STANDARDS

WOD
- ONE PERSON WORKS AT A TIME
250 CAL ROW
200 ABMAT SITUPS (45/25)
150 WALLBALLS (20/14)
100 BOX JUMP OVERS (24/20)








Tuesday, July 22, 2014

WOD - TUESDAY, JULY 22ND 2014 - FRIDAY, JULY 25TH 2014

CHECK OUT GAMES.CROSSFIT.COM FOR LIVE STREAMING OF OUR EVENTS FRIDAY- SUNDAY. CROSSFIT KIP IS SITTING IN 25TH PLACE AFTER THE 1,000M RESCUE SLED EVENT!!

COUPLE SCHEDULE CHANGES COMING UP *
CROSSFIT GAMES WEEK:
THURSDAY JULY 24th - NO AM CLASSES, 5PM, 6PM, 8PM
FRIDAY JULY 25TH - 6AM, 9:30AM, 5PM, 6PM
SATURDAY JULY 26TH  - OPEN GYM 10-12PM
SUNDAY JULY 27TH - 10AM.
WEEK OF JULY 28TH - NO 7AM CLASS

* WE ARE SORRY FOR THE INCONVENIENCE, BOX HQ SCHEDULE HAS BEEN UPDATED

** THE ENTIRE WEEK OF PROGRAMMING IS LISTED BELOW!

TUESDAY WARM-UP
400M RUN
1 MIN STEP-UPS
1 MIN BOX JUMPS
REVIEW AND DRILL SQUAT CLEANS
MOBILITY

TUESDAY STRENGTH
EMOM 9 MIN - SQUAT CLEANS
MIN 1-3 - 80%
MIN 4-6 - 85%
MIN 7-9 - 90%

TUESDAY WOD
10.9.8.7.6.5.4.3.2.1
KB SNATCHES (53/35)
BOX JUMPS (24/20)
200M RUN



WEDNESDAY WARM-UP
500M ROW
20 PUSHUPS
2 SETS OF 30 CRUNCHES AND 30 BICYCLES
REVIEW AND DRILL OHS

WEDNESDAY STRENGTH
FIND 10RM WEIGHTED RING DIP
NO RING DIPS = WEIGHTED PERFECT PUSHUPS
NO PERFECT PUSHUPS = PUSHUPS ON KNEES

WEDNESDAY WOD (2011 WOD 11.2)
AMRAP 10 MIN
60 BAR FACING BURPEES
30 OHS (115/75)
20 MUSCLE-UPS



***6AM & 9:30AM CLASS CANCELLED- THURSDAY JULY 24TH ONLY****

THURSDAY WARM-UP
2 MIN DOUBLE UNDERS
10 STRICT T2B
10 KIPPING T2B
REVIEW AND DRILL DEADLIFTS AND SNATCHES

THRUSDAY STRENGTH
EMOM FOR 9 MIN
MIN 1-3 - 3 SQUAT SNATCHES @80%
MIN 4-6 - 2 SQUAT SNATCHES @85%
MIN 7-9 - 1 SQUAT SNATCH @90%

THURSDAY WOD
AMRAP 15 MIN
9 DEADLIFTS (155/105)
12 T2B
21 DOUBLE UNDERS



FRIDAY WARM-UP
400M RUN
500M ROW
20 AIR SQUATS
WALL CLIMB + 10 SEC HOLD AT TOP (4 SETS)
REVIEW AND DRILL ROPE CLIMB
3-5 MIN PRACTICE HSPU

FRIDAY WOD
"BREHM"
FOR TIME
10 ROPE CLIMBS
20 BACK SQUATS (225/155) (TAKEN FROM GROUND)
30 HSPU
40 CAL ROW


Sunday, July 20, 2014

WOD - MONDAY, JULY 21ST 2014

* MOLLY, KAIT, ROB, SEAN AND I WILL ALL BE AWAY THIS WEEK.  CASEY, OVERS AND STEVE WILL BE DOING ALL THE CLASSES.  PLEASE CONTINUE TO CHECK THE BLOG FOR UPDATED CLASSES OR CHANGES GOING ON.

COUPLE SCHEDULE CHANGES COMING UP *
CROSSFIT GAMES WEEK WHICH IS THIS WEEK OF MONDAY, JULY 21ST-MONDAY, JULY 28TH WE HAVE A LIMITED SCHEDULE OF 
6:00AM, 9:30AM, 5:00PM, 6:00PM, 8:00PM CLASSES ONLY.
SAT JULY 26TH  - WE WILL HAVE OPEN GYM ONLY FROM 10-12.
SUN JULY 27TH - WE WILL HAVE CLASS AT 10AM.
* WE ARE SORRY FOR THE INCONVENIENCE. THE BOX HQ SCHEDULE IS COMPLETELY UPDATED.



LUKE!

JULIA!

KELLY! 
BAXT!

JACKIE!

COOK!

JACK!


WARM-UP
500M ROW
2 SETS 1 MIN ON 1 MIN OFF SIDE PLANKS
REVIEW AND DRILL THRUSTERS

STRENGTH (NEW CYCLE BEGINS!)
FIND 20RM BACK SQUAT (THIS WILL LAST 4 WEEKS!)

* TAKE NO MORE THAN 3 ATTEMPTS!

WOD
AMRAP 7 MIN (2011 CROSSFIT OPENS - WORKOUT 11.6)
3 THRUSTERS (95/65)
3 C2B PULLUPS
6 THRUSTERS
6 C2B PULLUPS
9 THRUSTERS
9 C2B PULLUPS
12,12,15,15.....ETC

RESULTS FROM PARTNER SUNDAY!

Saturday, July 19, 2014

WOD - SUNDAY, JULY 20TH 2014


* HAPPY BDAY LAURIE LOO!

COUPLE SCHEDULE CHANGES COMING UP *
#1 - CROSSFIT GAMES WEEK WHICH IS THE WEEK OF MONDAY, JULY 21ST-MONDAY, JULY 28TH WE HAVE A LIMITED SCHEDULE OF 
6:00AM, 9:30AM, 5:00PM, 6:00PM, 8:00PM CLASSES ONLY.
FRIDAY, JULY 25TH - 5PM AND 6PM WILL BE CANCELLED.
SAT JULY 26TH  - WE WILL HAVE OPEN GYM FROM 10-12.
SUN JULY 27TH - WE WILL HAVE CLASS AT 10AM.
* WE ARE SORRY FOR THE INCONVENIENCE. THE BOX HQ SCHEDULE IS COMPLETELY UPDATED.
AWESOME DAY TRAINING WITH OUR TEAM AND TEAM DYNAMIX.  GREAT GROUP OF PEOPLE!

CROSSFIT KIP ARTICLE - CLICK LINK


WARM-UP
800M RUN
10 LIGHT/MED/ KB SWINGS
REVIEW AND DRILL STANDARDS

WOD
3 ROUNDS
400M RUN (W MEDBALL) (EACH PERSON RUNS 400M AND TAGS PARTNER)
50 KB SWINGS (53/35)
50 WEIGHTED PUSHUPS (45/25)
50 WEIGHTED ABMAT SITUPS (45/25)

RESULTS FROM ENDURANCE WOD!

RESULTS FROM OLYMPIC LIFTING CLASS AND 10 PR'S!

Friday, July 18, 2014

WOD - SATURDAY, JULY 19TH 2014

5PM!

  video
- 9:30 CLASS WORKIN!!

* HAPPY BIRTHDAY SUPERCLEARY!!!! YOUR THE MAN PAL!

**  COUPLE SCHEDULE CHANGES COMING UP *
#1 - CROSSFIT GAMES WEEK WHICH IS THE WEEK OF MONDAY, JULY 21ST-MONDAY, JULY 28TH WE HAVE A LIMITED SCHEDULE OF 
6:00AM, 9:30AM, 5:00PM, 6:00PM, 8:00PM CLASSES ONLY.
FRIDAY, JULY 25TH - 5PM AND 6PM WILL BE CANCELLED.
SAT JULY 26TH  - WE WILL HAVE OPEN GYM FROM 10-12.
SUN JULY 27TH - WE WILL HAVE CLASS AT 10AM.
* WE ARE SORRY FOR THE INCONVENIENCE. THE BOX HQ SCHEDULE IS COMPLETELY UPDATED.

OLYMPIC LIFTING WARM-UP
500M ROW
REVIEW STANDARDS AND WARM-UP FOR CLASS

OLYMPIC LIFTING CLASS
A. FIND 1RM SQUAT SNATCH
B. FIND 1RM SQUAT CLEAN AND SPLIT JERK
C. 100 WEIGHTED ABMAT SITUPS

ENDURANCE WARM-UP
400M RUN
20 WALKING LUNGES
50 ABMAT SITUPS

ENDURANCE CLASS
3K ROW 
300 DOUBLES 
3 MILE RUN 

RESULTS FROM 7/18/14