WOD - MONDAY, APRIL 1ST 2013

* THERE WILL BE A SIGN UP SHEET FOR MEATS, SIDES, SALADS, AND UTENSILS AND SO ON FOR SATURDAY'S POST OPENS BEER-B-Q.  THIS IS OPEN TO THE WHOLE GYM NOT JUST THE PEOPLE THAT DID THE OPENS.  L & V WINES WILL BE DONATING SOME BOTTLES OF WINE AND WE WILL SUPPLY A BEAUTIFUL, LUSCIOUS, DELICIOUS KEG FOR THE GYM.  SO FOR THE LAST WEEK, IT WOULD BE AWESOME FOR EVERYONE TO COME ON OUT, BRING THE FAMILY AND SUPPORT TEAM CROSSFIT KIP ON THE LAST WEEK OF THE OPENS!

Here is the link to book your room for CrossFit Regionals (May 17-19th), competition will start on Friday (2 WODS), Saturday (2 WODS), Sunday 1 WOD+top 10 WOD). Up to 4 people per room with two double beds, $199 a night. Talk to each other before booking so you know who you are staying with. 

Let's roll deep and be the sea of blue in the stands while our athletes dominate!

**MUST BOOK A ROOM SOON, THEY EXPIRE ON APRIL 14TH!!!**

PERV SUNDAY!

WARM-UP
2 ROUNDS
10 PULLUPS
10 HSPU (AS MANY ABMATS AS YOU NEED)
THEN:
10 BACK SQUATS (BAR)
30 SECONDS ON - 30 SECONDS OFF - 2 RDS BACK SQUATS (115/75)

STRENGTH
BACK SQUAT FIND 5RM

WOD
30 BACK SQUATS (65% OF 5RM)
1 MILE RUN (TRAFALGAR BLVD) (ITS .08 MORE THAN A MILE)

* YOU HAVE 2 OPTIONS FOR THE BACK SQUAT; TAKE BAR OFF THE RACK OR IF YOU ARE ABLE, CLEAN BAR OFF THE GROUND (WE WOULD PREFER THAT!)

RESULTS FROM A VERY CREEPY SUNDAY! EASTER FRIENDLY.

WOD - SUNDAY, MARCH 31ST 2013

 * WHAT A AWESOME DAY FOR OPEN WOD 13.4.  IT WAS COOL TO TAKE A STEP BACK TODAY TO OBSERVE EVERYTHING AND THE COMMUNITY THAT HAS BEEN  BUILT HERE.  WATCHING EVERYONE SCREAM AND CHEER ON THEIR FRIENDS AND JUST REALLY NOT HAVE A CARE IN THE WORLD BESIDES EVERYONES WELL BEING WAS REAL COOL.  MOLLY AND I WERE JUST WATCHING AND AMAZED BY THE FORM, THE STRENGTH THAT HAS BEEN GAINED,  AND THE DRIVE OF ALL  OF YOU GUYS.  WE ARE SO HAPPY AND SO GRATEFUL TO BE ABLE TO COACH AND HANG OUT WITH YOU GUYS EVERYDAY.

TOP 3 MALES AND TOP 3 FEMALE SCORERS FOR CF KIP!

MALES
1. MIKE - 118
2. ANT - 107
3. JOEYYYY - 100

FEMALES
1. MOL - 103
2. KAIT - 98
3. KERI - 86


PERV SUNDAY "LETS GET REAL EFFING CREEPY"
* ONLY 1 PERSON WORKS AT A TIME!
3K ROW
200 DOUBLES
50 BOX JUMPS
40 RING ROWS

****DUE TO CLEARY NOT BEING AT THE GYM THIS WEEKEND WE HAVE NO COOL PHOTOS TO POST INSTEAD CAN ANYONE PICK OUT THESE PEOPLE AT THE GYM?

WOD - SATURDAY, MARCH 30TH 2013

SEAN AND HIS TINY HEAD HITTING SOME MUSCLE-UPS.

* GUYS PLEASE ARRIVE TO THE GYM AT 9:45AM FOR WARM-UPS. AT 10AM WE WILL GO OVER THE STANDARDS!  WE WILL START HEAT #1 AT 10:15 PLEASE BE READY AND MAKE SURE YOU ARE WILLING TO JUDGE YOUR COUNTERPART LISTED IN THE HEATS BELOW.

OPEN WOD 13.4
AMRAP 7 MIN
3 C + J (135/95)
3 T2B
6,6,9,9,12,12,15,15,18,18...ETC

HEATS FOR SATURDAYS OPEN 13.4

WOD - FRIDAY, MARCH 29TH 2013

AAAAWWWWW!

"WE HAVE A WHOLE GYM BUT WE WILL GO FACE TO FACE"

WELCOME THE NEW ELEMENTS CREW TO THE KOB/KIP FAM!

WARM-UP
5-3-1
SNATCH GRIP PUSH PRESS
OHS
DUCK WALK
SNATCH BALANCE
VERTICAL HANG POWER SNATCH

STRENGTH
5X5 @90% OF 5RM VERTICAL HANG POWER SNATCH
- LAST WEEK FROM THE VERTICAL POSITION!

WOD
4 SETS
ME PUSHUPS (ONCE YOU PAUSE ON GROUND = SET OVER)
ME C2B PULLUPS/PULLUPS (IF YOU HAVE 20+ PULLUPS CHOOSE C2B)
REST 3 MIN

THEN:

2 SETS TABATA ROW -  A FULL SET = 8 ROUNDS OF 20 SEC ON AND 10 SEC OFF
SET 1 @ DAMPER 10
SET 2 @ DAMPER 4

RESULTS FROM 3/28/13

WOD - THURSDAY, MARCH 28TH 2013

ANNOUNCEMENT OF CROSSFIT OPENS 13.4 
AMRAP 7 MIN 
3,3,6,6,9,9,12,12....ETC
CLEAN AND JERKS (135/95) 
T2B
* REMINDER WE ONLY VALIDATE THE SCORES THURSDAY AND SATURDAY NO EXCEPTIONS.  PLEASE DO NOT ASK US FOR SPECIAL FAVORS THANKS. 

WARM-UP

2 MIN DOUBLE UNDERS

15 DEADLIFTS (135/95)

15 BURPEES

BANDS HAMSTRINGS/LOW BACK/CALVES/HIPS

WOD

30-20-10

DL (225/155)

BOX JUMPS GAMES STANDARD (30/24)

RESULTS FROM 3/27/13

WOD - WEDNESDAY, MARCH 27TH 2013

RESULTS FROM 3/26/13

* AFTER 3 WEEKS OF THE 2013 CROSSFIT OPEN, OUR GYM IS SITTING IN 10TH PLACE IN THE NORTHEAST REGION! TOP 30 TEAMS GO TO REGIONALS WHICH ARE MAY 17th-19th IN CANTON, MA. WE WOULD LOVE AS MANY CHEERING KOB/KIP MEMBERS IN THE STANDS AS POSSIBLE!! IF YOU COULD TAKE A LONG WEEKEND TO COME UP AND HANG OUT, HERE IS SOME INFO ON HOTELS!

We have 10 double bed rooms on hold at the Boston Dedham Hilton. They are under the group CrossFit KIP. I will be posting later on the link to click in order to make your personal reservation. For those of you who have already booked rooms at the Dedham Hilton, DO NOT cancel and book in our block please. The price is exactly the same (199/night). 

For the first time in a long time your boy was stone walled on the negosh "our room prices are set in stone as we already sold them to a third party vendor and the hotel is completely booked, in fact you took the last ten rooms".

The rooms are on hold from Thursday night through Sunday as events for our athletes will start on Friday morning (my events like partying and otherwise in Boston will start on Thursday, I hope you all come with). 

If you booked rooms at other hotels and would like to join the cool kids, don't cancel your current reservation until you have had a confirmed reservation, we can all still meet up regardless of where you are staying.

More to come!

THE VENUE IS OUTSIDE WITH TONS OF VENDORS AND FUN TO STUFF TO CHECK OUT...NOT TO MENTION WATCHING THE TOP MEN, WOMEN AND TEAMS FROM OUR REGION COMPETE! SO START PLANNING NOW AND KEEP THAT WEEKEND OPEN! IF YOU HAVE ANY QUESTIONS, LET US KNOW AND WE CAN HELP YOU OUT!

SAW THIS PRETTY COOL QUOTE TODAY!  ANY NUTRITION PROBLEMS/QUESTIONS PLEASE COME ASK US. WE WILL BE STARTING OUR IN HOUSE NUTRITRION CHALLENGE MONDAY, APRIL 15TH.  THERE WILL BE A HUGE PRIZE DONATED BY THE GYM, AS WELL AS CASH!

WARM-UP
1 MIN THERE AND BACKS
15 LIGHT KB SWINGS
25 HRPU
BAND STRETCHING

WOD
5 ROUNDS
25 KB SWINGS (70/53)
400M RUN

WOD - TUESDAY, MARCH 26TH 2013

* HAPPY BIRTHDAY TO ALICIA!  ALICIA HAS BEEN NOTHING SHORT OF A INSPIRATION AT THE GYM EVERYDAY.  BROKEN FOOT? WHO CARES SHE IS WORKING OUT. SHE IS DETERMINED,  LOOK OUT FOR THIS GIRL.

REPPIN  KIP!

- THE 5PMERS ROCKING OUT ON BAR MUSCLEUPS! SERIOUSLY THINK ABOUT HOW FAR MOST OF YOU HAVE COME IN LESS THAN 1 YEAR.  IN CROSSFIT WE GET FRUSTRATED WITH MOVEMENT BUT TAKE A SECOND TO REALLY SIT DOWN AND THINK ABOUT WHERE YOU STARTED AND WHERE YOU CAME FROM!

WARM-UP
15 VERTICAL POWER CLEANS
15 POWER CLEANS
15 KIPS
REVIEW T2B

STRENGTH
5X5 @90% OF 5RM VERTICAL POWER CLEAN

WOD
10-9-8-7-6-5-4-3-2-1
POWER CLEANS(185/105)
T2B

RESULTS FROM 3/25/13

COMP RESULTS

WOD - MONDAY, MARCH 25TH 2013

* SUBMIT YOUR SCORES BEFORE 8PM TONIGHT!

NO PICS HERE!

RESULTS FROM ANOTHER GROSS PERV SUNDAY!

- SAM BRIGGS CRUSHING 13.3 WITH 320 REPS!

WARM-UP
WALKING LUNGES
10 BACK SQUATS
3 SETS - 30 SEC HOLDS @ BOTTOM OF SQUAT (95/65)
REVIEW AND MOVEMENTS FOR WORKOUTS

STRENGTH
4X10@92% OF 10RM BACK SQUAT

WOD
"THE KAIT" - HAPPY BIRTHDAY TO OUR NEWEST COACH KAIT!
AMRAP 10 MIN
4 BAR MUSCLEUPS (SUB EITHER RING MU OR 4 RING ROWS AND 4 PUSHUPS)
6 HSPU
8 PISTOLS
20 DOUBLES

WOD - SUNDAY, MARCH 24TH 2013

* GREAT JOB TO EVERYONE WHO CAME OUT FOR 13.3 TODAY.  ANOTHER UNREAL DAY OF ACCOMPLISHMENTS BY OUR ATHLETES. WHETHER IT BE GETTING 1 WALL-BALL,  150 WALL-BALLS, THERE FIRST DOUBLE OR THEIR FIRST MUSCLE-UP WE SAW IT ALL TODAY.

- RIGHT NOW FOR THIS WORKOUT WE ARE SITTING IN 1ST IN THE REGION AND 15TH IN THE WORLD OUT OF 2200 TEAMS! YOU GUYS SHOULD ALL BE VERY PROUD.

SCORING FOR TEAM CROSSFIT KING OF ISLAND PARK:

GUYS:

MIKE - 283

ANT - 263

ILCH - 254

GIRLS:

MOL - 256

KAIT - 249

KERI - 240 (SHE HAS THE FASTEST TIE BREAK)

ILCH CRUSHING 13.3

LOOK AT THE HIP DRIVE BE STEVE!

PERV SUNDAY WOD

* PERV SUNDAY HAS NOW TAKEN A LEVEL OF JUST ABSOLUTE CREEPINESS AND WE LOVE IT!! LETS KEEP THIS UP!

WITH A PARTNER COMPLETE AND BREAK UP ANYWAY YOU WANT.

6 ROUNDS FOR TIME

40 WALLBALL SITUPS (20/14) 

30 MED BALL BURPEES (20/14) 

500M RUN (20/14) 

WOD - SATURDAY, MARCH 23RD 2013

* GUYS PLEASE ARRIVE BY 9:45AM TO WARM-UP.  WE WILL BE GOING OVER STANDARDS AND MOVEMENTS STARTING AT 10AM.  REMEMBER THE BRIDGE HAS ONLY 1 LANE OPEN SO LEAVE EARLY.

HEATS FOR SATURDAY MARCH 23RD OPEN WOD 13.3!

RESULTS FROM 3/22/13

CROSSFIT GAMES OPEN WOD 13.3
AMRAP 12 MIN
150 WALLBALLS
90 DOUBLES
30 MUSCLE-UPS

WOD - FRIDAY, MARCH 22ND 2013

* REMINDER THE LB BRIDGE WILL BE CLOSED THIS SATURDAY.  PLEASE FIND ALTERNATE ROUTES TO GET TO THE GYM BY 9:45AM FOR 13.3!

* ANOTHER REMINDER WE ARE ONLY VALIDATING THE OPEN WORKOUTS ON THURSDAY AND SATURDAY.  PLEASE DO NOT ASK FOR SPECIAL PRIVILEGES AS WE WILL NOT BE GIVING THEM. 

JP AND ROB SQUARING OFF IN DEATH BY BURPEES TO END THE 6PM!

CIRCLE OF BURPEES! GREAT JOB TODAY EVERYONE!!!

WARM-UP
1 MIN DOUBLES
15 OHS
15 VERTICAL HANG POWER SNATCH
15 KIPPING HSPU (AS MANY MATS AS YOU WANT TO PRACTICE KIP)
15 DEADLIFTS

STRENGTH
VERTICAL HANG SNATCH - 5X5@90% OF 5RM

WOD
"DIANE LADDERISH"
AMRAP 8 MIN
1 DEADLIFT (185/115)
1 HSPU
2 DL
2 HSPU
3 DL
3 HSPU
4 DL
4 HSPU
CONTINUE......

RESULTS FROM 3/21/13

WOD - THURSDAY, MARCH 21ST 2013

9:30 SQUAD!

HOWS YOUR DAY START?

* REMEMBER SATURDAY MORNING AT 10AM THE CROSSFIT OPEN 13.3 HEATS START. IF YOU CANNOT MAKE SATURDAY WHICH WE ENCOURAGE EVERYONE TO DO, YOU CAN DO THE OPEN WORKOUT THURSDAY DURING A CLASS TIME.

WARM-UP
500M ROW
2 MIN  ACCUMULATE MAX L-SIT TIME

* WE WILL BE DOING A MUSCLE-UP CLINIC PRE WORKOUT TO PREPARE FOR THIS WEEKENDS 13.3!


WOD
"DEATH BY BURPEE"
MIN 1 = 1 BURPEE
MIN 2 = 2 BURPEES
MIN 3 = 3 BURPEES
ETC.....

RESULTS FROM 3/20/13

COMPETITORS
- OFF DAY-

WOD - WEDNESDAY, MARCH 20TH 2013

- THE BIG GUY CHRIS FINALLY GETTING A MUSCLE-UP!!  THIS IS HIS 2ND MUSCLE-UP OF THE DAY. WE JUST MISSED HIS FIRST OFFICIAL ONE ON CAMERA. GREAT JOB AND WELCOME TO THE CLUB. HARD WORK PAYS OFF!

A PACKED HOUSE AT 5PM!

* ANOTHER DAY AT KIP, ANOTHER PACKED HOUSE.  CLEANS ARE LOOKING GREAT RIGHT NOW.  WE HAVE ONE MORE WEEK FROM THE VERTICAL POSITION AND THEN WILL BE GOING TO THE HANG POSITION!

** CUSTOM FIT MEALS SIGN UP SHEET WILL BE UP THE REST OF THE WEEK.  GO TO WWW.CUSTOMFITMEALS.COM FOR MORE INFO!


REGIONAL WOD 4 (2012)
50 BACK SQUATS (135/95)
40 PULL-UPS
30 S2OH (135/95)
50 FRONT SQUATS (95/65)
40 PULL UPS
30 S2OH (95/65)
50 OHS (65/45)
40 PULL UPS
30 S2OH (65/45)

- DOUCHEY TO PUT A VIDEO OF MYSELF? MIDATLANTIC REGIONAL WOD #4 (2012)

RESULTS FROM 3/19/13

COMPETITORS
A. HANG POWER SNATCH 5X3 - AHAP
B. SHOULDER PRESS - 5X3 - ACROSS THE BOARD
B1. GHD SITUPS - 2X20 - NO WEIGHT
C. 1K ROW @ 85% OF ME

RESULTS FROM COMPETITORS

WOD - TUESDAY, MARCH 19TH 2013

* WANT TO SEE A LEADERBOARD OF OUR GYM SO FAR FROM THE 2013 CROSSFIT OPENS. CLICK THE LINK BELOW.

CROSSFIT KIP LEADERBOARD!

** SIGN UP SHEET WILL BE ON THE WHITEBOARD FOR CUSTOM FIT MEALS! SIGN UP SO WE CAN GET THE BALL ROLLING.

IS ANYONE DOING WALLBALLS???

THE GIRLS GETTING AFTER IT!

WARM-UP
1 MIN SINGLES
15 VERTICAL HANG CLEANS
15 HANG CLEANS

STRENGTH
VERTICAL HANG CLEAN - 5X5@90% OF 5RM

WOD
AMRAP 10 MIN
50 DOUBLE UNDERS
10 HANG CLEANS (135/95)

CASHOUT
75 WEIGHTED ABMAT SITUPS FOR TIME (45/25)

RESULTS FROM 3/18/13

COMPETITORS
A. CLEAN AND JERK - WORK UP TO 90%
THEN 1.1.1 @ 75%

B. AMRAP 6 MIN
10 POWER CLEANS (185/125)
10 HSPU
REST 3 MIN

AMRAP 4 MIN

6 POWER CLEANS (185/125)

6 HSPU

REST 2 MIN

4 MIN ROW FOR CALS

REST 2 MIN

2 MIN ROW FOR CALS

C. PROWLER PUSH

1 PUSH EMOM FOR 10 MIN (3 PLATES EACH SIDE)

RESULTS FROM COMPETITOR 3/18/13

WOD - MONDAY, MARCH 18TH 2013

* DONT FORGET TO SUBMOT YOUR SCORES BY 8PM TONIGHT!

THE WINNERS AND NEW TSHIRTS GO TO TEAM CORNBEEF AND C*&T HAIRS.  YES TODAY WAS THE MOST PERVERTED DAY IN THE HISTORY OF PERV SUNDAY!

WARM-UP
EMOM 6 MIN
EVEN = 10 PLATE TO OH (25/10)
ODD = 7 BURPEES TO PLATE
10 DUCK WALKS FORWARD AND BACK
10 BACK SQUATS ON 1-5-10 - 5 SEC HOLD AT BOTTOM - BOUNCE ON EACH ON

STRENGTH
BACK SQUAT - 4X10 @90% OF 10RM

WOD
AMRAP 12 MIN
50 WALLBALLS (20/14)
50 HAND RELEASE PUSHUPS

RESULTS FROM 3/17/13

COMPETITORS
A. SNATCH - 5X10 - REST 2 MIN

B. BACK SQUATS - 5X3 AHAP - REST 2:30

C. RDL (205/125) - 3X10
C1. GHD SITUPS - 3X10 - (25/15) - REST 3 MIN AFTER EACH SUPERSET

D. AMRAP 12 MIN
7 THRUSTERS - 135/95
5 BAR MUSCLE-UPS
1 SUICIDE - THERE BACK THERE BACK INSIDE GYM

WOD - SUNDAY, MARCH 17TH 2013

ABSOLUTE ANIMAL THIS GUY!  270 REPS AND OUR TEAMS 3RD SCORER THIS WEEK.  GREAT JOB BUDDY.

THIS IS WHAT ITS ALL ABOUT! FAMILY SUPPORT. AWESOME JOB CANEPA.

" I CAN DO BOX JUMPS ALLLLL DAY!" FAMOUS LAST WORDS.

* AWESOME JOB TO EVERYONE ON OPEN WOD 13.2!  GREAT TO SEE PEOPLE PUTTING 115/75 POUNDS OVER THERE HEAD THAT DIDNT THINK THEY HAD A CHANCE AT IT, AS WELL AS EVERYONE LEAVING EVERYTHING THEY HAD OUT THERE TODAY!

13.1 TOP SCORES
KAIT - 176
MOLLY - 175
MIKE - 174
ANTHONY - 167
KERI - 164
JOEY - 162

13.2 TOP SCORES
MOLLY - 319
ANTHONY - 318
MIKE - 317
KAIT - 297
VAL - 274
CHRIS G - 270

** WE HAVE A OPPORTUNITY TO HAVE PALEO FRIENDLY MEALS DELIVERED WEEKLY TO OUR GYM.  PLEASE CONTACT US IF YOU ARE INTERESTED.  THE WEBSITE HAS BEEN ATTACHED BELOW FOR EVERYONE TO CHECK OUT. STARTING MONDAY WE WILL HAVE A SIGN UP SHEET OUT.
https://www.customfitmeals.com/

PARTNER PERV SUNDAY- LETS KEEP UP THIS CREEPY ATTITUDE!
*** PRIZES ON THE LINE TOMORROW JUST SAYING!***
1 PERSON WORKS AT A TIME
50 KB SWINGS
50 PULLUPS
50 ABMAT SITUPS

* EVERY 5 MINUTES = 400M RUN TOGETHER

WOD - SATURDAY, MARCH 16TH 2013

CROSSFIT OPEN WOD 13.2 - WE WILL GIVE OVER STANDARDS AT 10AM.  PLEASE ARRIVE AT 9:45 TO WARM-UP AND GET YOURSELF READY!




AMRAP 10 MIN
5 STOH (115/75)
10 DL
15 GAMES STANDARD BOX JUMPS (24/20)

HEAT ASSIGNMENTS FOR SATURDAYS OPEN WOD

RESULTS FROM 3/15/13

WOD - FRIDAY, MARCH 15TH 2013

**REMINDER NO OPEN GYM FOR THE NEXT 4 SATURDAYS...HEATS FOR OPEN WOD 13.2 WILL KICK OFF AT 10:15AM ON SATURDAY, MAKE SURE TO COME EARLY TO WARM UP! THE WOD IS 10 MINUTE AMRAP SO HEATS WILL NOT TAKE AS LONG AS LAST WEEKEND AND WE WILL BE ABLE TO HOLD MORE PEOPLE IN EACH HEAT!

**BEFORE COMING IN ON SATURDAY, BE SURE TO WATCH THE STANDARD VIDEOS SO YOU ARE WELL AWARE OF WHAT YOU NEED TO DO TO DOMINATE 13.2!

WELCOME A NICE BIG GROUP TO THE KOB/KIP FAM! GREAT JOB YOU GUYS!

WARM-UP
5-3-1
OHS
FORWARD AND BACK DUCK WALKS
SOTTS PRESS
SNATCH BALANCES
VERTICAL SNATCHES

STRENGTH
15 MIN TO FIND 5RM VERTICAL HANG SNATCH
* SAME SET UP AS THE CLEAN FROM TUESDAY!

* REVIEW ROPE CLIMBS

WOD
AMRAP 12 MIN
MAX ROPE CLIMBS (SUB 3 RING ROWS PER 1 ROPE CLIMB)
MAX OHS (115/75)

* CAN DO AS MANY AT EACH MOVEMENT AS YOU FEEL LIKE DOING. SCORE IS TOTAL ROPE CLIMBS AND TOTAL OHS!

 RESULTS FROM 3/14/13

WOD - THURSDAY, MARCH 14TH 2013

5PM CRUSHING IT!

* IF YOU CANNOT MAKE SATURDAYS CROSSFIT OPEN TIME OF 10AM YOU WILL BE REQUIRED TO DO IT TOMORROW DURING OUR GROUP CLASS.

WOD 13.2 =
AMRAP 10 MIN
5 SHOULDER TO OVERHEAD (115/75)
10 DEADLIFTS(115/75)
15 BOX JUMPS (24/20) - GAMES STANDARD

WARM-UP
1 MIN THERE AND BACK
10 SHOULDER PRESS
10 PUSH PRESS
10 SPLIT JERKS (TEACH AND REVIEW)

STRENGTH
15 MIN TO ESTABLISH A 1RM SPLIT JERK (FROM A RACK)

WOD - WORKOUT #1 FROM 2012 REGIONALS.
1K ROW
30 HSPU
1K RUN

** VERY SIMILAR TO THE WALL CLIMB WOD FROM 2 WEEKS AGO!  THAT ALMOST UMMMMM 87.25% OF YOU CHERRY PICKED.

RESULTS FROM 3/13/13

COMPETITORS

A. JERK - MAX FOR DAY; 80% OF THAT 3X1

B. BLOCK/MID-HANG MUSCLE SNATCH - 65% X 3 X 3

C. BLOCK/MID-HANG SNATCH - 70% X 3 X 3

D. BLOCK/MID-HANG CLEAN - 70% X 3 X 3 

E. GROUP WOD

WOD - WEDNESDAY, MARCH 13TH 2013

WARM-UP
500M ROW
2 MIN ME L-SIT
15 LIGHT KB SWINGS
15 PUSHUPS

TEACH AND REVIEW KIPPING PULLUPS

COACHS STRETCH W BANDS

WOD
BUY IN = 50 KB SWINGS(53/35)
THEN
10 ROUNDS OF CINDY
5 PULLUPS
10 PUSHUPS
15 AIR SQUATS
THEN
CASH-OUT = 50 KB SWINGS (53/35)

- AGAIN WE WILL ONLY BE DOING 10 ROUNDS OF CINDY IN THE WOD.

RESULTS FROM A AWESOME HEAVY GRACE!

COMPETITORS

A. CLEAN & JERK - 75%X4X1

B. CLEAN PULL - 95% X 3 X 3

C. CLEAN DEADLIFT - 103% X 3 X 3

D. BACK SQUAT - 78%X5X3; FOLLOW EACH SET IMMEDIATELY WITH 3 BOX JUMPS 

E. GROUP WOD

WOD - TUESDAY, MARCH 12TH 2013

WARM-UP
1 MIN THERE AND BACKS - DYNAMIC STRETCHES
10 FRONT SQUATS W HOLDS
10 VERTICAL POWER CLEANS (TEACH FOR STRENGTH)
10 POWER CLEANS (TEACH FOR WORKOUT)
10 PUSH JERKS
10 SPLIT JERKS


STRENGTH
FIND 5RM VERTICAL POWER CLEAN (SHOULDERS BEHIND BAR)

WOD
"HEAVY GRACE"
30 CLEAN AND JERKS (185/115)


- RICH FRONING DOES GRACE AT 225#

RESULTS FROM 3/11/13

COMPETITORS
A. MUSCLE SNATCH - MAX FOR DAY

B. POWER SNATCH - 80%X4X1

C. POWER CLEAN AND POWER JERK - 80%X4X1

D. OHS - 85%X1, 70%X2X2

E. W A PARTNER COMPLETE AMRAP IN 8 MIN OF BEAR COMPLEX - ROTATING EVERY REP (235/145)
POWER CLEAN - FRONT SQUAT - OH - BACK SQUAT - OH

F. 500M ROW - 400M ROW - 300M ROW - REST 1:1

COMPETITOR RESULTS FROM 3/11/13