Friday, January 17, 2014

WOD - SATURDAY, JANUARY 18TH 2014

* GAMES SEASON IS RAPIDLY APPROACHING! FOR THOSE OF YOU WHO COME TO THE GYM EVERYDAY, BUST YOUR ASS PLEASE SIGN UP.  EACH YEAR EVERYONE ASKS, IS MY SCORE GONNA HURT THE GYM? NO IT WONT.  THE OPENS IS FUN, BRINGS OUR ENTIRE KIP COMMUNITY TOGETHER, LETS US ALL WORKOUT TOGETHER AND THEN HAVE A BIG PARTY AFTER THE LAST WEEK!!!! CLICK THE LINK BELOW TO REGISTER YOURSELF, AND SIGN UP UNDER CROSSFIT KING OF ISLAND PARK! MOLLY, SEAN, THE COACHES AND MYSELF WOULD LOVE 100% PARTICIPATION FROM THE GYM.


*** OUR FIRST DATE FOR OUR SUNDAY SKILL SEMINAR WILL BE FEBRUARY 2ND AT 9AM.  THE SKILL WILL BE PULL-UPS.  KIPPING AND BUTTERFLY WILL BOTH BE COVERED! WE WILL HAVE A SIGN UP ON THE WHITE BOARD IN THE FRONT.

**** NEXT WEEK WE WILL ANNOUNCE DATE AND DETAILS FOR OUR NEXT CHALLENGE COMING UP.  THIS CHALLENGE IS GONNA BE AWESOME WE ARE SO EXCITED AND PUMPED TO GET THIS STARTED!





OLYMPIC LIFTING WARM-UP
BURGENER WARM-UP PVC PIPE
BURGENER WARM-UP BAR


OLYMPIC LIFTING 

A. 20 MIN TO FIND 1RM SQUAT SNATCH
video
- MOLLY HITTING A 140# SNATCH!


B. 20 MIN TO FIND 1RM SQUAT CLEAN + SPLIT JERK


ENDURANCE WARM-UP
500M ROW
1 MIN DOUBLES
1 MIN HS HOLD
REVIEW AND DRILL MOVEMENTS
MOBILITY

ENDURANCE WOD
3 ROUNDS WITH A CONTINUOUS CLOCK
1 MIN ON - NO REST IN BETWEEN SETS - 1 MIN REST IN BETWEEN ROUNDS
ROW FOR CALS
PUSH PRESS (BAR)
WALLBALLS (14/10)
KB SWINGS(53/35)
DOUBLE UNDERS


RESULTS FROM "ANGIE"

2014 PREP TEAM RESULTS!


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