WOD - SUNDAY, DECEMBER 1ST 2013

PARTNER PERV SUNDAY WOD#1
ROW 2K FOR TIME - CAN SPLIT UP ANYWAY YOU WOULD LIKE BUT BOTH PARTNERS MUST ROW 1,000M


PARTNER PERV SUNDAY WOD#2

AMRAP 4 MIN
50 HANG POWER CLEANS (95/65) (CAN SWITCH AT ANY TIME)
WHILE PARTNER HOLDS BOTTOM OF OHS(45#)
W/REMAINING TIME LEFT:
PARTNER 1 MAX REPS PULLUPS
PARTNER 2 MAX REPS KB SWINGS (53/35)

REST 1 MIN

AMRAP 4 MIN

50 HANG POWER CLEANS (95/65) (CAN SWITCH AT ANY TIME)

WHILE PARTNER HOLDS BOTTOM OF OHS(45#)

W/REMAINING TIME LEFT:

PARTNER 1 MAX REPS KB SWINGS (53/35)

PARTNER 2 MAX REPS PULLUPS

REST 1 MIN

AMRAP 4 MIN

50 HANG POWER CLEANS (95/65) (CAN SWITCH AT ANY TIME)

WHILE PARTNER HOLDS BOTTOM OF OHS(45#)

W/REMAINING TIME LEFT:

BOTH PARTNERS CAN WORK AT SAME TIME BURPEES

* SCORE = PULLUPS+BURPEES+KB SWINGS

2014 PREP TEAM RESULTS!

OLYMPIC LIFTING RESULTS!

ENDURANCE CLASS RESULTS!

WOD - SATURDAY, NOVEMBER 30TH 2013

8:30 GROUP!

NICOLE!

OLYMPIC LIFTING CLASS - 9:00AM - 10:00AM
ENDURANCE CLASS - 9:00AM - 10:00AM
OPEN GYM - 10:00AM - 11:00AM

* REMEMBER IF YOU SIGN IN AND NO SHOW YOU GO ON THE SUPER DUPER DUPER ASSHOLE LIST! WE STILL HAVE DANIELLE. S AND CANEPA NEED TO DO THEIR 100 BURPEE PULLUPS!

OLYMPIC LIFTING WARM-UP
10 BURPEES
5 HANG POWER SNATCHES
5 SQUAT SNATCHES
5 POWER SNATCHES
5 SQUAT SNATCHES


OLYMPIC LIFTING
A. 20 MIN TO FIND 1RM SQUAT SNATCH
B. 20 MINE TO FIND 1RM SQUAT CLEAN AND JERK


ENDURANCE CLASS WARM-UP
800M RUN
THEN:
COACHES STRETCH

ENDURANCE WOD
1K ROW OR RUNS
30 BURPEES
750M ROW
40 BURPEES
500M ROW
50 BURPEES

RESULTS FROM 11/29/13

RESULTS FROM 11/29/13

2014 PREP TEAM RESULTS!

WOD - FRIDAY, NOVEMBER 29TH 2013

* GREAT JOB TO EVERYONE ON THE CIA 7! TOUGH WOD BUT EVERYONE GAVE THEIR ALL OUT EFFORT AND DID AWESOME.

** NO 6AM TOMORROW (FRIDAY)!

JOSH!

KRIS AND VIKKI!

CARLY!

WARM-UP
20 CALORIE ROW
20 STRICT T2B
REVIEW AND DRILL SQUAT SNATCH

STRENGTH
FIND 3RM HANG SQUAT SNATCH

"TABATAS"
8 ROUNDS OF 20 SEC ON 10 SEC OFF
ROW FOR CAL
PUSH PRESS (75/45)
AIR SQUATS
PUSHUPS
PULLUP BAR HOLD (SCORE WILL BE ROUNDS COMPLETED)

* SCORE = TOTAL REPS FOR EACH MOVEMENT

CIA 7 RESULTS!

CIA 7 RESULTS!

WOD - THURSDAY, NOVEMBER 28TH 2013

* HAPPY THANKSGIVING TO ALL YOU GUYS!  WE APPRECIATE YOU SO MUCH AND HOPE EVERYONE HAS A AWESOME HOLIDAY WITH FRIENDS AND FAMILY!

** HAPPY BDAY MORDY!!!

*** 2 CLASSES TOMORROW 8:30 AND 9:30!

**** FRIDAY NORMAL SCHEDULE EXCEPT NO 6AM!

TIM HITTING THE "CROSSFIT REST POSE!"

POST WOD!

RYAN TEACHING THE 8:30!

WELCOME TO THE KIP FAM! 

WARM-UP
REVIEW AND DRILL ALL MOVEMENTS
* PLAYING OF THE NATIONAL ANTHEM BY LEANNE RIMES OR WHITNEY HOUSTON!

WOD
"THE SEVEN"
7 ROUNDS
7 HSPU
7 THRUSTERS (135/95)
7 K2E
7 DEADLIFTS (245/165)
7 BURPEES
7 KB SWINGS (70/53) (YES WE DID THESE TODAY)
7 PULLUPS

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

RESULTS FROM 11/27/13

2014 PREP TEAM RESULTS!

WOD - WEDNESDAY, NOVEMBER 27TH 2013

*THIS WEEK SCHEDULE (YOU MUST SIGN IN FOR ALL CLASSES!)
WEDNESDAY, 27TH - NORMAL SCHEDULE
THURSDAY, 28TH - 8:30AM AND 9:30AM ONLY
FRIDAY, 29TH  - 8:30AM,9:30AM,5PM,6PM
SATURDAY, 30TH - NORMAL SCHEDULE

*** THURSDAY, NOVEMBER 28TH THANKSGIVING DAY WORKOUT WILL BE A NICE LONG HERO WOD!  COME IN AND REMEMBER WHY YOU ARE DOING THIS!  




WARM-UP
2 ROUNDS BURPEE RELAY
10 LIGHT KB SWINGS/10 MEDIUM KB SWINGS/10 WORKOUT KB SWINGS
REVIEW AND DRILL GOBLET SQUAT

STRENGTH
10 MIN TO FIND 8RM WEIGHTED PULLUP - STRICT
THEN 1 SET ME:STRICT PULLUPS W 50% OF YOUR 87RM
* 3-4 SETS MAX FOR THE WEIGHTED PULLUPS!

WOD
50 DOUBLE UNDERS
21 GOBLET SQUATS (70/53)
21 KB SWINGS
40 DOUBLE UNDERS
15 GOBLET SQUATS
15 KB SWINGS
30 DOUBLES UNDERS
9 GOBLET SQUATS
9 KB SWINGS

* IF YOU CANNOT DO DOUBLES ATTEMPTS PLUS COMPLETED WILL COUNT.  NO SINGLES TOMORROW!

RESULTS FROM 11/26/13

RESULTS FROM 11/26/13

2014 PREP TEAM RESULTS!

WOD - TUESDAY, NOVEMBER 26TH 2013

* THURSDAY, NOVEMBER 28TH (THANKSGIVING) WE WILL HAVE 2 CLASSES 8:30 AND 9:30. 

** FRIDAY, NOVEMBER 29TH THERE WILL BE NORMAL SCHEDULE BESIDES NO 6AM CLASS.

*** SO IF YOU SEE YOUR NAME ON THE ENDURANCE/OLYMPIC LIFTING CLASS AND HAVE A DASH OR A BOOOOO OR A NO SHOW THRU YOUR NAME YOU MADE THE SUPER ASSHOLE LIST WHICH MEANS YOU OWE 100 BURPEE PULLUPS FOR TIME BEFORE YOUR NEXT CLASS.  WE PUT THIS ON THE BLOG LAST WEEK SAYING IF YOU SIGN IN AND NO SHOW TO SATURDAY CLASS YOU ARE ON THE LIST. SO JUSTIN. E, DANIELLE. S, CANEPA, YOU GUYS ARE ALL ON THAT SUPER DUPER DUPER DUPER ASSHOLE LIST. DONT COMPLAIN JUST DO IT.

**** HAPPY BIRTHDAY HEATHER!!!!!

CONGRATS JOE ON YOUR NEWEST ADDITION TO THE FAM!

5PM CLASS PACKED.

WARM-UP
500M ROW
REVIEW AND DRILL HANG POWER CLEANS

STRENGTH
FIND 2RM HANG POWER CLEAN

* SPEND 5 MIN WORKING ON KIPPING HSPU TECHNIQUE *

WOD
AMRAP 12 MINUTE
6 HSPU
6 HANG POWER CLEANS (185/115)

RESULTS FROM 11/25/13

RESULTS FROM 11/25/13

ELEMENTS RESULTS!

WOD - MONDAY, NOVEMBER 25TH 2013

* IF ANYONE FOUND A GOLD KATE SPADE BRACELET

IN THE CUBBIES PLEASE RETURN ASAP!!!!

** THURSDAY, NOVEMBER 28TH (THANKSGIVING) WE WILL HAVE 2 CLASSES 8:30 AND 9:30. 

*** FRIDAY, NOVEMBER 29TH THERE WILL BE NORMAL SCHEDULE BESIDES NO 6AM CLASS.

**** SO IF YOU SEE YOUR NAME ON THE ENDURANCE/OLYMPIC LIFTING CLASS AND HAVE A DASH OR A BOOOOO OR A NO SHOW THRU YOUR NAME YOU MADE THE SUPER ASSHOLE LIST WHICH MEANS YOU OWE 100 BURPEE PULLUPS FOR TIME BEFORE YOUR NEXT CLASS.  WE PUT THIS ON THE BLOG LAST WEEK SAYING IF YOU SIGN IN AND NO SHOW TO SATURDAY CLASS YOU ARE ON THE LIST. SO JUSTIN. E, KEV. G, DANIELLE. S, CANEPA, AND FITZ YOU GUYS ARE ALL ON THAT SUPER DUPER DUPER DUPER ASSHOLE LIST. DONT COMPLAIN JUST DO IT.

***** HAPPY BIRTHDAY CHRISSIE!

THE GIRLS AT THE BELLE OF BAYSIDE!

WARM-UP
2 MIN DOUBLES (30 BURPEE RULE IN EFFECT)
10 BACK SQUATS (BAR)
10 JUMP SQUATS
REVIEW AND DRILL T2B

STRENGTH
3X10@90% OF 10RM
1X20 - WALKING LUNGES @35% OF 1RM

WOD
21-15-9
BOX JUMPS (24/20)
T2B

RESULTS FROM PERV SUNDAY!

WOD - SUNDAY, NOVEMBER 24TH 2013

* IF ANYONE FOUND A GOLD KATE SPADE BRACELET

IN THE CUBBIES PLEASE RETURN ASAP!!!!

** THURSDAY, NOVEMBER 28TH (THANKSGIVING) WE WILL HAVE 2 CLASSES 8:30 AND 9:30. 

*** FRIDAY, NOVEMBER 29TH THERE WILL BE NORMAL SCHEDULE BESIDES NO 6AM CLASS.

**** SO IF YOU SEE YOUR NAME ON THE ENDURANCE/OLYMPIC LIFTING CLASS AND HAVE A DASH OR A BOOOOO OR A NO SHOW THRU YOUR NAME YOU MADE THE SUPER ASSHOLE LIST WHICH MEANS YOU OWE 100 BURPEE PULLUPS FOR TIME BEFORE YOUR NEXT CLASS.  WE PUT THIS ON THE BLOG LAST WEEK SAYING IF YOU SIGN IN AND NO SHOW TO SATURDAY CLASS YOU ARE ON THE LIST. SO JUSTIN. E, KEV. G, DANIELLE. S, CANEPA, AND FITZ YOU GUYS ARE ALL ON THAT SUPER DUPER DUPER DUPER ASSHOLE LIST. DONT COMPLAIN JUST DO IT.

WARM-UP
500M ROW
15 AIR SQUATS
10 BACK SQUATS
10 FRONT SQUATS
10 OHS

PERV SUNDAY WOD
"TEAMS OF 3"- MENAGETOIS
*BAR CANNOT TOUCH THE GROUND AT ALL DURING THE WORKOUT*
* BAR MUST STAY ABOVE THE CHEST LEVEL WHILE HOLDING*
* EVERY DROP = 10 WALLBALLS PER PERSON (20/14)

MALE OR FEMALE A = 15 BACK SQUATS (185/135)+15 BURPEE BOX JUMPS
MALE OR FEMALE B = 15 BACK SQUATS (185/135)+ 15 BURPEE BOX JUMPS
MALE OR FEMALE C = 15 BACK SQUATS (185/135)+15 BURPEE BOX JUMPS
MALE OR FEMALE A = 15 FRONT SQUATS (135/95)+15 BURPEE BOX JUMPS
MALE OR FEMALE B = 15 FRONT SQUATS (135/95)+15 BURPEE BOX JUMPS
MALE OR FEMALE C = 15 FRONT SQUATS (135/95)+15 BURPEE BOX JUMPS
MALE OR FEMALE A = 15 OHS SQUATS (95/65)+15 BURPEE BOX JUMPS
MALE OR FEMALE B = 15 OHS SQUATS (95/65)+15 BURPEE BOX JUMPS
MALE OR FEMALE C = 15 OHS SQUATS (95/65)+15 BURPEE BOX JUMPS

OLYMPIC LIFTING CLASS RESULTS!

2014 PREP TEAM RESULTS!

WOD - SATURDAY, NOVEMBER 23RD 2013

* IF ANYONE FOUND A GOLD KATE SPADE BRACELET IN THE CUBBIES PLEASE RETURN ASAP!!!!

** THURSDAY, NOVEMBER 28TH (THANKSGIVING) WE WILL HAVE 2 CLASSES 8:30 AND 9:30. 

*** FRIDAY, NOVEMBER 29TH THERE WILL BE NORMAL SCHEDULE BESIDES NO 6AM CLASS.

**** LAST CHANCE TO BUY SUPERCLEARY PHOTOS FOR BARBELLS FOR BOOBS PHOTOS!  GUY IS A STUD, A LITTLE FRAN PR AND SNATCH PR PLUS TAKES AWESOME PHOTOS!

SUPERCLEARY PHOTOS

- ROWLING REACTIONS!

- PULLUPS!

 FRAN!

RYAN WORKING ON HIS SNATCH FAILS!

OLYMPIC LIFTING
WARM-UP
10 BACK SQUATS
10 FRONT SQUATS
10 OHS
10 BEHIND THE NECK SNATCH STRICT PRESS
10 POWER SNATCHES
10 SPLIT JERKS

A. 20 MIN FIND TO FIND 1RM POWER SNATCH
B. 20 MIN TO FIND 1RM SQUAT CLEAN AND SPLIT JERK

ENDURANCE
WARM-UP = COACH SEAN'S WARMUP!!!!

A. 30 SEC ON - 30 SEC OFF - FOR 12 MINUTES = KB SWINGS FOR TOTAL REPS (53/35)
B. 2K ROW X 2 REST WHILE PARTNER ROWS
C. 50 WEIGHTED ABMAT SITUPS FOR TIME

RESULTS FROM 11/22/13 - FRAN

2014 PREP TEAM RESULTS!

WOD - FRIDAY, NOVEMBER 22ND 2013

HOW YOU ARE SUPPOSED TO FEEL POST 500M ROW!

HOW YOU ARE SUPPOSED TO FEEL POST 500M ROW

SEAN ROCKIN OUT W ALL GIRLS AT 8:30AM. WHAT A STUD!

WARM-UP
1 MIN SINGLES
1 MIN BACKWARDS SINGLES
REVIEW AND DRILL THRUSTERS
REVIEW AND DRILL SQUAT SNATCH

STRENGTH
15 MIN TO FIND 1RM SQUAT SNATCH



WOD
"FRAN"
21-15-9
THRUSTERS (95/65)
PULLUPS

RESULTS FROM 11/21/13 - TESTER DAY

RESULTS FROM 11/21/13 - TESTER DAY

WOD - THURSDAY, NOVEMBER 21ST 2013

- MOLLY PULLING 235#! 10# PR!!!

* ANOTHER HUGE DAY OF PR'S! SO PROUD OF THE NUMBERS PUT UP TODAY!  WE NOW HAVE 6 GUYS THAT DEADLIFT OVER 500#+, 15 GUYS THAT DEADLIFT OVER 400#+, 5 GIRLS THAT DEADLIFT OVER 300#+, 15 GIRLS THAT DEADLIFT OVER 200#+!  ON TOP OF THAT 66 ATHLETES PR'D ON THEIR DEADLIFTS TODAY!  SO PROUD OF YOU GUYS.

WARM-UP
200M RUN
10 BURPEE HIGH JUMPS
200M RUN
10 FRONT SQUATS (BAR)

* HIP MOBILITY/TRICEP MOBILITY/LAT MOBILITY


TESTER #1 - FIND 1RM FRONT SQUAT (15 MIN CAP)
TESTER #2 - 3 ATTEMPTS AT MAX SET OF UB DOUBLE UNDERS (10 MIN CAP)
- YOU DO NOT NEED TO TAKE 3 ATTEMPTS.  IF YOU NAIL A HUGE SET ON YOUR FIRST ATTEMPT AND ARE HAPPY WITH YOUR SCORE YOU CAN STOP!
TESTER #3 - 500M ROW

* ALL PR BOARD WORTHY!
** DOUBLE UNDERS WILL BE HIGHEST SCORE OF ALL 3 SETS. UNBROKEN!
*** YOU MAY PERFORM THESE MOVEMENTS IN ANY ORDER YOU SEE FIT!

RESULTS FROM 11/20/13 - DIANE

11/20/13 - DIANE

2014 PREP TEAM RESULTS!

WOD - WEDNESDAY, NOVEMBER 20TH 2013

* ANOTHER PACKED DAY AND A CRAP TON OF PR'S! 80 SQUAT CLEAN PR'S TO BE EXACT!  AWESOME CINDY FINISHES AND SOME REAL CLOSE SCORES.  SEE EVERYONE TOMORROW AND KEEP UP THE ENERGY!!!

** 1 INDIVIDUAL WINNER FROM EACH CLASS FOR THE "ROWLING" WARM-UP WILL GET A PRIZE OF OLD SCHOOL KOB APPAREL AND 2 FUEL FOR FIRES!!!!! BRING IT.

6AM!

KRISTIN AND ADAM HAHA!

WARM-UP
"ROWLING" (AKA BOWLING AND ROWING) (1 SET EVERY 1:30)
REVIEW AND DRILL DEADLIFTS



STRENGTH
15 MIN TO FIND 1RM DEADLIFT (PR BOARD WORTHY)

- MARCO HITING 545# FOR 3 REPS!

WOD
"DIANE" (PR BOARD WORTHY) (12 MIN TIME CAP)
21-15-9
DEADLIFTS (225/155)
HSPU

RESULTS FROM 11/19/13 - ANNIE

RESULTS FROM 11/19/13

2014 PREP TEAM RESULTS!

WOD - TUESDAY, NOVEMBER 19TH 2013

* HAPPY BIRTHDAY VOGEL!

** AWESOME JOB ON ANNIE TODAY!  THE BOARD WILL BE UPDATED TOMORROW.  COME ON IN AND DOMINATE CINDY AS WELL AS A 1RM SQUAT CLEAN BOTH PR BOARD WORTHY!

*** NEW GYM RECORD TODAY FOR ATTENDANCE!!!!! 131 ATHLETES ROCKING TO ANNIE!

**** THURSDAY, NOVEMBER 28TH (THANKSGIVING) WE WILL HAVE 2 CLASSES 8:30 AND 9:30. FRIDAY, NOVEMBER 29TH THERE WILL BE NORMAL SCHEDULE BESIDES NO 6AM CLASS.

WARM-UP
500M ROW
REVIEW AND DRILL SQUAT CLEANS

STRENGTH
15 MIN TO FIND 1RM SQUAT CLEAN (PR BOARD WORTHY)

WOD
"CINDY" (PR BOARD WORTHY)
AMRAP 20
5 PULLUPS
10 PUSHUPS
15 AIR SQUATS

RESULTS FROM 11/18/13

RESULTS FROM 11/18/13

RESULTS FROM 11/18/13

ELEMENTS RESULTS!

2014 PREP TEAM RESULTS!