WOD - THURSDAY, DECEMBER 19TH 2013

* THERE WILL BE NO CLASSES SATURDAY OR SUNDAY.  WE WILL BE HOSTING THE USA WEIGHTLIFTING CERTIFICATION.  WE WILL HAVE OPEN GYM ON SATURDAY NIGHT FROM 5PM - 6:30 PM. SORRY FOR THE INCONVENIENCE.

** 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

5PM ROWING!

JUKES!

ILCHHHHH!

RYAN!

AND YES RYAN DOES COME TO CROSSFIT!!

WARM-UP
2 MIN JOG AROUND PULLUP RIG
DYNAMIC WARM-UP:
LEG KICKS/QUAD PULLS/SAMSON STRETCH
LAX BALL AND FOAM ROLLER MOBILITY
REVIEW AND DRILL SQUAT SNATCH



STRENGTH
SNATCH (YES SQUAT SNATCH)
OFF OF LAST WEEKS 5RM!
5 MIN TO WARM-UP TO 80%
THEN:
80%X3
90%X5
100%X5
+5# FROM LAST WEEK X 5
- 1 SET EVERY 3 MIN

- DON'T DO THIS ---- "WHIPPPP IT"

- MORE LIKE THIS!

WOD (20 MIN TIME CAP)
"SQUAT SNATCH KARABEL"
10 ROUNDS FOR TIME
3 SQUAT SNATCHES (135/95)
15 WALLBALLS (20/14)

RESULTS FROM 12/18/13

RESULTS FROM 12/18/13

2014 PREP TEAM!