WOD - WEDNESDAY, JULY 31ST 2013

* THIS PAST WEEKEND AT THE 2013 CROSSFIT GAMES WAS THE EXPERIENCE OF A LIFETIME!  HAVING THE SUPPORT OF ALL OUR FRIENDS/FAMILY AT HOME AND AT KIP, KNOWING ALL OF YOU BELIEVE IN US MADE THINGS VERY EASY. THIS WAS A GREAT LEARNING EXPERIENCE AND SHOWED US WHAT WE NEED TO WORK ON FOR NEXT YEAR! WE MISSED ALL YOU GUYS AND COULDN'T WAIT TO GET BACK TO THE GYM. SEE EVERYONE TOMORROW!!!

THANKS FROM TEAM KIP!

- WITH THAT BEING SAID NEXT SATURDAY AUGUST 10TH AT 8:30AM WE WILL HAVE A MEETING FOR EVERYONE WHO WOULD LIKE TO HAVE AN OPPORTUNITY TO COMPETE NEXT YEAR FOR THE 2014 KIP TEAM. AT THIS MEETING WE WILL HAVE A LIST OF STANDARDS THAT YOU MUST BE ABLT TO PERFORM AND A CONTRACT THAT YOU MUST SIGN IN ORDER TO MAKE THE TEAM COMMITMENT.  

THANKS FOR THE SIGN CAROLINE AND JOE!

WE MISSED YOU GUYS GOOD TO BE BACK.

IF YOU ARE ON THE DOUCHE BAG LIST YOU CAN BUY UR WAY OUT, EVERYONE HAS A PRICE!

WITH THE ABOVE BEING SAID WELCOME TO THE DOUCHEBAG LIST MISSY!

WARM-UP
400M RUN
25 PUSHUPS
25 ABMAT SITUPS
10 KIPS
10 LIGHT KB SWINGS

STRENGTH (1 REP EVERY 90 SEC)
1-1-1-1-1 - WEIGHTED PULLUP

WOD
EMOM FOR 16 MIN
EVEN = 15 KB SWINGS (70/53)
ODD = 12 PULLUPS

RESULTS FROM 7/30/13

RESULTS FROM 7/30/13