WOD - FRIDAY, SEPTEMBER 26TH 2014



*OLYMPIC LIFTING CLASS IS CANCELLED THIS SATURDAY ONLY...THERE WILL STILL BE ENDURANCE CLASS AT 9AM AND OPEN GYM 10-12!

 

*http://www.teamusa.org/USA-Weightlifting/LIVE ---ED S WILL BE COMPETING AT 10:30AM IN NEW MEXICO FOR THE NATIONAL UNIVERSITY WEIGHT LIFTING CHAMPIONSHIPS...GO CHECK IT OUT!

 

*CROSSFIT KIP & CROSSFIT FBF WILL BE HOSTING BARBELL FOR BOOBS ON OCTOBER 11TH AT 10AM. https://www.barbellsforboobs.org/  WE WILL BE THROWING DOWN AT CROSSFIT FBF ....START A FUNDRAISING PAGE AND RAISE MONEY FOR A GREAT CAUSE! THERE WILL BE A WOD ("GRACE") AND THEN FOOD AND DRINKS AFTER! WE CAN PLAN A CARPOOL FROM KIP!

BRENDAN!

MICHELLE!

MOTISI!

MOLLY!

PLANK HOLDS!

JANEY AND SKUDIN!

WARM-UP
1 MIN DOUBLES
50 STRAIGHT LEG SITUPS
REVIEW AND DRILL THRUSTERS
3-5 MIN WORK ON PULLUPS

WOD#1 (PR BOARD WORTHY)
"FRAN"
21-15-9
THRUSTERS (95/65)
PULLUPS

------ REST 10-15 MIN UN
TIL FULLY RECOVERED ------

WOD#2 (PR BOARD WORTHY)
2 MIN AIRDYNE TEST

RESULTS FROM 9/25
*PRE MATURE ERASE OF THE BOARD*
FILL IN YOUR SCORES ON THE COMMENTS SECTION!