Wednesday, December 11, 2013

WOD - THURSDAY, DECEMBER 12TH 2013

video
THE END OF THE WORKOUT



video
- ANNEMARIE HITS 160#!


DAVE, CASEY AND MIKE!

DID ANYONE LOSE A WATCH WE HAVE IT?

POOR SWEET ERIN SMOKED AFTER THE ROWS!



* CROSSFIT KIP HOLIDAY PARTY WILL BE SATURDAY, DECEMBER 28TH!  WE WILL START THE PARTY AT THE GYM AT 6PM, THEN HEAD OVER TO THE LOCAL ALE HOUSE AT 8PM!  MORE DETAILS TO FOLLOW WITH FOOD AND DRINKS!


** CHRISTMAS SCHEDULE IS AS FOLLOWS:

* MONDAY, DECEMBER 23RD = FULL SCHEDULE
* TUESDAY, DECEMBER 24TH (XMAS EVE) = 8:30AM AND 9:30AM ONLY W SHAUN CLEARY
* WEDNESDAY, DECEMBER 25TH (CHRISTMAS) = CLOSED
* THURSDAY, DECEMBER 26TH = 9:30AM AND 10:30AM  ONLY W ROB SANTORO.
* FRIDAY, DECEMBER 27TH - MONDAY, DECEMBER 30TH = NORMAL SCHEDULE
* TUESDAY, DECEMBER 31ST (NEW YEARS EVE) = NO 7PM AND NO 8PM
* WEDNESDAY, JANUARY 1ST (NEW YEARS DAY) = 10AM AND 11AM ONLY



$30 PRESALE FOR ALL CUSTOMIZED WRIST WRAPS!  ORDER GOES OUT ON MONDAY SO GET YOUR DOUGH IN.



*** IF YOU WANNA WATCH A TOTALLY AWESOME INSPIRING VIDEO, CROSSFIT HQ DID A SERIES CALLED GO SOUTH WHERE THESE TWO GUYS TRAVELED FROM SANTA CRUZ, CALI  TO SANTIAGO, CHILE RELYING ON THE CROSSFIT COMMUNITY FOR SHELTER,  AND PLACES TO WORKOUT.  THESE VIDEOS ARE AWESOME CAUSE IT SHOWS WHAT AN AMAZING COMMUNITY WE HAVE.  HERE IS VIDEO#1.



WARM-UP
EMOM FOR 3 MIN
3 BURPEES + 5 SNATCH GRIP PUSH PRESS
REST 1 MIN
EMOM FOR 3 MIN
10 MOUNTAIN CLIMBERS + 5 OHS
REST 1 MIN
EMOM FOR 3 MIN
5 HANG SQUAT SNATCHES W/ 3 SEC PAUSE AT BOTTOM OF LAST REP
REST 1 MIN
EMOM FOR 3 MIN
5 SQUAT SNATCHES

STRENGTH
15 MIN TO FIND 5RM TOUCH AND GO SQUAT SNATCH

WOD
4 ROUNDS EACH FOR ME
1 MIN ME ROW FOR CALS
REST 1 MIN
1 MIN PUSH PRESS (95/65)
REST 1 MIN

* SCORE = TOTAL CALORIES AND TOTAL PUSH PRESS


RESULTS FROM 12/11/13


RESULTS FROM 12/11/13

2014 PREP TEAM RESULTS='

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