Wednesday, February 12, 2014

WOD - THURSDAY, FEBRUARY 13TH 2014

MOL AND KAIT AFTER OUR MID ATLANTIC AFFILIATE WIN!



video
- KAYLAN GETS A BAR MU!

MOBILITY!


TRISTAN GETS HIS FIRST MU!

DEVIN GETS HIS FIRST BAR MU!

JEREMY GETS HIS FIRST RING MU!

DEADLIFTS!

SMOKED!


* 6AM CLASS IS CANCELLED DUE TO WEATHER.  CHECK THE BLOG AND FACEBOOK FOR ANY OTHER UPDATES.

**  LETS GO GUYS SIGN UP FOR THE OPENS! TIME IS TICKING STOP PROCRASTONATING - 69 ATHLETES STRONG!
CLICK THE LINK BELOW.
http://games.crossfit.com

*** THIS SATURDAY WE ARE LEAVING THIS OPEN TO ALL ATHLETES OF CROSSFIT KIP.  IF YOU CAN DO ALL THESE MOVEMENTS AND WORKOUTS RX YOU CAN JOIN OUR 2014 PREP TEAM FOR A LITTLE THROWDOWN. IF YOU CANT DO ANYONE SINGLE MOVEMENTS WE WILL NOT PERMIT YOU TO JOIN.

WOD#1 (3 MIN TIME CAP)
7 ROPE CLIMBS FOR TIME

REST 3 MIN - GO RIGHT INTO WOD 2

WOD#2 (11 MIN CAP)
50FT HS WALK
15 POWER CLEANS (205/135)
50FT HS WALK
30 T2B
50FT HS WALK
15 OHS (205/135)

REST 15 MIN

WOD#3 (9 MIN CAP)
3 ROUNDS
15 C2B PULLUPS
12 LATERAL BURPEE BOX JUMPS (20")
9 BACK SQUATS (225/145) (TAKEN FROM GROUND)

REST 15 MIN

WOD#4 (5 MIN CAP)
30 WALLBALLS (30/20)
THEN
3 ROUNDS
10 POWER SNATCHES (115/75)
20 FT OH WALKING LUNGE

REST 15 MIN

FINALS
7 MUSCLEUPS
50 DOUBLES
40 DEADLIFTS (185/115)
7 MUSCLEUPS
50 DOUBLES
30 FRONT SQUATS 
7 MUSCLE-UPS
50 DOUBLES
20 PUSH JERKS
7 MUSCLE-UPS
50 DOUBLES
10 THRUSTERS


WARM-UP
500M ROW (SUB 2:00/2:15)
10 BURPEES
10 KB SWINGS (LIGHT/MED/HEAVY)
REVIEW AND DRILL HANG POWER SNATCH

STRENGTH
FIND 1RM HANG POWER SNATCH

WOD
4 ROUNDS
25 KBS (70/53)
25 BURPEES


RESULTS FROM 2/12/14

2014 PREP TEAM RESULTS


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