WOD - MONDAY, DECEMBER 23RD 2013

USA-W LEVEL 1 CERT!

** CROSSFIT KIP HOLIDAY PARTY WILL BE SATURDAY, DECEMBER 28TH!  WE WILL START THE PARTY AT THE GYM AT 6PM, THEN HEAD OVER TO THE LOCAL ALE HOUSE AT 8PM!  MORE DETAILS TO FOLLOW WITH FOOD AND DRINKS!

*** CHRISTMAS SCHEDULE IS AS FOLLOWS:
* MONDAY, DECEMBER 23RD = FULL SCHEDULE
* TUESDAY, DECEMBER 24TH (XMAS EVE) = 8:30AM AND 9:30AM ONLY W SHAUN CLEARY
* WEDNESDAY, DECEMBER 25TH (CHRISTMAS) = CLOSED
* THURSDAY, DECEMBER 26TH = 9:30AM AND 10:30AM  ONLY W ROB SANTORO.
* FRIDAY, DECEMBER 27TH - MONDAY, DECEMBER 30TH = NORMAL SCHEDULE
* TUESDAY, DECEMBER 31ST (NEW YEARS EVE) = NO 7PM AND NO 8PM
* WEDNESDAY, JANUARY 1ST (NEW YEARS DAY) = 10AM AND 11AM ONLY


WARM-UP
REVIEW AND DRILL ALL MOVEMENTS FOR 12 DAYS OF XMAS
* WE WILL HAVE DESIGNATED WEIGHTS SET UP FOR CLASSES. YOU CAN CHOOSE ANY OF THE WEIGHTS WE HAVE DESIGNATED TO USE DURING THE WORKOUT!
WEIGHTS SET UP WILL BE: 
3X - 15# BARS SET UP
2X - 35# BARS
2X - 55# BARS
3X - 65# BARS
3X - 95# BARS
3X - 135# BARS
3X - 155# BARS
3X - 185# BARS
3X - 225# BARS


WOD
"THE 12 DAYS OF CHRISTMAS"
* TO BE PERFORMED LIKE THE SONG*
1, 2.1, 3.2.1, 4.3.2.1 ....ETC

12 DAYS OF CHRISTMAS

1 CLEAN AND JERK (225/145)

2 MUSCLE-UPS (2 RING ROWS + 2 PUSHUPS)

3 BOX JUMPS (36/30)

4 HANG SQUAT SNATCHES (135/95)

5 BAR FACING BURPEES

6 PUSH PRESS (135/95)

7 PISTOLS

8 T2B

9 WALLBALLS (20/14)

10 C2B PULLUPS

11 HSPU

12 FRONT SQUATS (225/135) (MUST BE CLEANED)