* LETS GO GUYS SIGN UP FOR THE OPENS! TIME IS TICKING STOP PROCRASTONATING - 70 ATHLETES STRONG!
CLICK THE LINK BELOW.
http://games.crossfit.com
WARM-UP
2 MIN DOUBLE UNDERS
:30 HS HOLD
3-5 MIN KIPPING HSPU PRACTICE
REVIEW AND DRILL SQUAT CLEANS
- IF USING PARALLETTES IT IS HEAD TO GROUND (DIFF THAN VIDEO)
HERO WOD
J.J
SQUAT CLEANS - 1,2,3,4,5,6,7,8,9,10 (185/115)
PARALLETTE HSPU - 10,9,8,7,6,5,4,3,2,1
SCALED 1 = DEF HSPU (45/25)
SCALED 2 = HSPU
SCALED 3 = 1 ABMAT
SCALED 4 = DOUBLE KB SEATED PRESS
CLICK THE LINK BELOW.
http://games.crossfit.com
*** THIS SATURDAY WE ARE LEAVING THIS OPEN TO ALL ATHLETES OF CROSSFIT KIP. IF YOU CAN DO ALL THESE MOVEMENTS AND WORKOUTS RX YOU CAN JOIN OUR 2014 PREP TEAM FOR A LITTLE THROWDOWN. IF YOU CANT DO ANYONE SINGLE MOVEMENTS WE WILL NOT PERMIT YOU TO JOIN.
WOD#1 (3 MIN TIME CAP)
7 ROPE CLIMBS FOR TIME
REST 3 MIN - GO RIGHT INTO WOD 2
WOD#2 (11 MIN CAP)
50FT HS WALK
15 POWER CLEANS (205/135)
50FT HS WALK
30 T2B
50FT HS WALK
15 OHS (205/135)
REST 15 MIN
WOD#3 (9 MIN CAP)
3 ROUNDS
15 C2B PULLUPS
12 LATERAL BURPEE BOX JUMPS (20")
9 BACK SQUATS (225/145) (TAKEN FROM GROUND)
REST 15 MIN
WOD#4 (5 MIN CAP)
30 WALLBALLS (30/20)
THEN
3 ROUNDS
10 POWER SNATCHES (115/75)
20 FT OH WALKING LUNGE
REST 15 MIN
FINALS
7 MUSCLEUPS
50 DOUBLES
40 DEADLIFTS (185/115)
7 MUSCLEUPS
50 DOUBLES
30 FRONT SQUATS
7 MUSCLE-UPS
50 DOUBLES
20 PUSH JERKS
7 MUSCLE-UPS
50 DOUBLES
10 THRUSTERS
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| 8:30AM! |
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| NEW FLOOR CLEANER RULES! |
WARM-UP
2 MIN DOUBLE UNDERS
:30 HS HOLD
3-5 MIN KIPPING HSPU PRACTICE
REVIEW AND DRILL SQUAT CLEANS
- IF USING PARALLETTES IT IS HEAD TO GROUND (DIFF THAN VIDEO)
HERO WOD
J.J
SQUAT CLEANS - 1,2,3,4,5,6,7,8,9,10 (185/115)
PARALLETTE HSPU - 10,9,8,7,6,5,4,3,2,1
SCALED 1 = DEF HSPU (45/25)
SCALED 2 = HSPU
SCALED 3 = 1 ABMAT
SCALED 4 = DOUBLE KB SEATED PRESS
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| U.S. Marine Lance Corporal Justin James "JJ" Wilson, 24, of Palm City, Florida, assigned to 3rd Battalion, 10th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on March 22, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife Hannah McVeigh, parents Lance and Frances, brother Christopher, and sister Jamie-Ella. |
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| RESULTS FROM 2/13/14 |
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| 2014 PREP TEAM MAKE-UPS |
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