WOD - SATURDAY, JUNE 1ST 2014

* THERE IS OPEN GYM FROM 10AM - 12:00PM.  THERE IS NO OLYMPIC LIFTING OR ENDURANCE CLASS TOMORROW.

** SUNDAY CLASS IS CANCELLED.  SORRY FOR THE INCONVENIENCE.

** UPDATE**

AFTER DAY 1 OUR TEAM IS SITTING IN FIRST PLACE IN THE NORTHEAST REGION.  WE WON EVENT 1, FINISHED 2ND IN THE SNATCH AND 5TH IN THE HS WALK.

THE TEAM!

RESULTS FROM GALLANT!

WOD - FRIDAY, MAY 30TH 2014

- ANNEMARIE HITS 135# HANG SQUAT SNATCH!

WARM-UP
400M RUN
10 BURPEES
10 STRICT PULLUPS
50 WEIGHTED ABMAT SITUPS (45/25)

WOD
1 MILE RUN (20/14# MEDBALL)
60 BURPEE PULLUPS
800M RUN (20/14#MEDBALL)
30 BURPEE PULLUPS
400M RUN (20/14#MEDBALL)
15 BURPEE PULLUPS

* SUB FOR BURPEE PULLUPS WILL BE STEP UP ON A BOX THEN JUMP INTO A PULLUP.

RESULTS FROM 5/29/14

RESULTS FROM 5/29/14

WOD - THURSDAY, MAY 29TH 2014

5PM!

5PM!

* CLASS THIS SUNDAY WILL BE CANCELLED AS ALL OF OUR COACHES WILL BE UP IN CANTON, MA ROCKIN AND TRYING TO QUALIFY FOR THE CROSSFIT GAMES!

SATURDAY WILL BE OPEN GYM ONLY FROM 10-12.  THERE WILL BE NO OLYMPIC LIFTING AND NO ENDURANCE CLASS.

** CLICK THE WELCOME LINK ON YOUR EMAIL! EVERYONE SHOULD HAVE GOTTEN A WELCOME EMAIL FROM THE BOX HQ.  PLEASE FOLLOW THE INSTRUCTIONS AND UPDATE YOUR PROFILE.

WARM-UP

400M RUN

KB SNATCH WARM-UP (5 REPS ON EACH ARM)

REVIEW AND DRILL HANG SQUAT SNATCH

STRENGTH

15 MIN TO FIND 1RM HANG SQUAT SNATCH

WOD #1

AMRAP 5 MIN 

MAX KB SNATCH TEST (53/35)

- GOAL IS TO GO 5 MIN UNBROKEN.

WOD #2

90 SEC MAX EFFORT ROPE CLIMBS

RESULTS FROM 5/28/14!

RESULTS FROM 5/28/14!

WOD - WEDNESDAY, MAY 28TH 2014

* CLASS THIS SUNDAY WILL BE CANCELLED AS ALL OF OUR COACHES WILL BE UP IN CANTON, MA ROCKIN AND TRYING TO QUALIFY FOR THE CROSSFIT GAMES!

** PLEASE MAKE SURE YOU REGISTER YOUR NAME AND INFO ON THE BOX HQ WEBSITE. WE WILL BE GOING LIVE ON JUNE 1ST! WWW.THEBOXHQ.COM

*** FITERNITY has sponsored our 2014 Crossfit Regionals Team and outfitted all of us with some awesome uniforms for this weekend! We have an EXTREMELY LIMITED stock of the pants, tanks and men's shorts here at KIP for purchase! Everything has our KIP logo on them, they are available first come first served (must have payment!) These are the exact uniform we will be wearing this weekend at Regionals! FITERNITY will be a vendor at Regionals and he will have LIMITED stock of more customized KIP gear!!!

Message Molly or CrossfitKIP via Facebook OR email m.berkstresser@gmail.com with what you want.
Available sizes:
Women's pants ($75):
XXS (size 2) - 3 pairs
XS (size 4) - 6 pairs
S (size 6) - 2 pairs
M (size 8) - 1 pair
Women's tanks ($25):
XS - 3
S - 2
Men's shorts ($25):
M - 5
L - 3
Any questions about sizes please ask, remember these are LIMITED so get them early!! If you don't see your size check out the FITERNITY vendor booth early this weekend! 

FITERNITY GEAR!

SILKY SMOOTH MUSCLE-UPS FROM KATH!

WARM-UP
1 MIN DOUBLE UNDERS
10 GAMES STANDARD BOX JUMPS
REVIEW AND DRILL HSPU

STRENGTH
5X5 WEIGHTED RING DIPS AT LAST WEEKS 5RM

WOD
AMRAP 12 MIN
BUY-IN = 1K ROW
W/REMAINING TIME LEFT
CLIMB THE LADDER
2 HSPU
2 BOX JUMPS (24/20)
4 HSPU
4 BOX JUMPS
6 HSPU
6 BOX JUMPS

RESULTS FROM 5/27/14

RESULTS FROM 5/27/14

WOD - TUESDAY, MAY 27TH 2014

* CLASS THIS SUNDAY WILL BE CANCELLED AS ALL OF OUR COACHES WILL BE UP IN CANTON, MA ROCKIN AND TRYING TO QUALIFY FOR THE CROSSFIT GAMES!

** PLEASE MAKE SURE YOU REGISTER YOUR NAME AND INFO ON THE BOX HQ WEBSITE. WE WILL BE GOING LIVE ON JUNE 1ST! WWW.THEBOXHQ.COM

WARM-UP
400M RUN
10 LIGHT/MED/HEAVY KB SWINGS
REVIEW AND DRILL HANG SQUAT CLEANS

STRENGTH
15 MIN TO FIND 1RM HANG SQUAT CLEAN

WOD
3 ROUNDS
400M RUN
25 KB SWINGS (70/53)

* REST 3 MIN BETWEEN ROUNDS *

RESULTS FROM MURPH!!!!

WOD - SUNDAY, MAY 25TH 2014

* CLASSES TOMORROW ARE 9AM AND 10AM ONLY! PLEASE BE ON TIME.  IF YOU MISS THE WARM-UP YOU WILL NOT BE ABLE TO WORKOUT WITH THE GROUP THANKS!

MICHELE AND GRACE!

HEATHER AND BANEGAS!

HEATHER!

GINA AND SNE!

THE TEAM RELAXING!

NOAM AND JAY!

KRYSTA AND LISA!

JP!

LUKE ANND CARNEY!

ADNAN!

WARM-UP
400M RUN
REVIEW AND DRILL MOVEMENT STANDARDS

WOD (90 MIN TIME CAP)
"MURPH"
1 MILE RUN
100 PULLUPS
200 PUSHUPS
300 AIR SQUATS
1 MILE RUN

* YOU MAY BREAK UP THE REPS AS YOU SEE FIT.  YOU MUST DO THE RUNS BEFORE AND AFTER THOUGH.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. 

RESULTS FROM PARTNER SUNDAY!