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