WOD - FRIDAY, MAY 24TH 2013

9:30 SMOKED!

LSITS!

KEV GETS A MUSCLE-UP!!! WELCOME TO THE CLUB PAL!

ELEMENTS COMING IN FULL FORCE, WELCOME TO THE KIP FAM!!

* WEEKEND IS AS FOLLOWS

SATURDAY OPEN GYM = 9AM TO 10AM

SATURDAY CROSSFIT GAMES TEAM = 10AM TO 12PM

PERV SUNDAY = 10AM TO 11AM

MONDAY = 1 CLASS 10AM TO 11AM - WE WILL BE DOING CROSSFIT DOOM ROOM TORNADO FUNDRAISER. 

** INSTEAD OF DOING THE MEMORIAL DAY MURPH WE ARE GONNA DO A FUNDRAISER FOR ALL OF THOSE EFFECTED BY THE TORNADO IN OKLAHOMA.  PLEASE BRING $20 OR CLICK THE LINK BELOW.  GUYS REMEMBER ALL THE PEOPLE, GYMS AND COMPANIES THAT HELPED US WHEN WE WERE SMACKED BY HURRICANE SANDY. LETS PAY IT FORWARD AND HELP THOSE THAT WERE EFFECTED BY THE TORNADO.

TORNADO FUNDRAISER LINK

WARM-UP
400M RUN
REVIEW AND DRILL DIFFERENT OPTIONS FOR WORKOUT
REVIEW AND DRILL
OHS
HANG SQUAT SNATCH

STRENGTH
15 MIN TO FIND 3RM HANG SQUAT SNATCH

WOD
RX = 30 BURPEE MUSCLE-UPS (RINGS WILL BE SET JUST OUT OF FINGERTIP HEIGHT)
OR
SCALED 1 = 75 BURPEE PULLUPS
OR
SCALED 2 = 50 BURPEES AND 50 STRICT PULLUPS

RESULTS FROM 5/23/13

GAMES TEAM RESULTS!