WOD - SATURDAY, NOV 1ST 2014

AWESOME JUST AWESOME!!!

NEW BLUE MEDBALL?

MOCK OLYMPIC LIFTING MEET
* YOU WALK IN AND WE WILL HAVE 3 STATIONS SET UP + A WARM-UP AREA.

* YOU WILL HAVE 20 MINUTES TO WARM-UP AND WORK UP TO A OPENING WEIGHT IN BOTH THE SNATCH AND CLEAN AND JERK.

*AFTER, YOU WILL "DECLARE"/ WRITE YOUR OPENING LIFT YOU WANT TO ATTEMPT FOR BOTH THE SNATCH AND THE CLEAN AND JERK.

* AFTER THE 20 MINUTES IS UP.  YOU WILL HAVE 20 MINUTES AS A CLASS FOR EACH PERSON TO GET 3 LIFTS ON THE SNATCH AND 20 MINUTES TO GET 3 LIFTS ON THE CLEAN AND JERK.

* SCORE = BEST SNATCH + BEST C+J

ENDURANCE WARM-UP
400M RUN
500M ROW
20 LUNGES
40 ABMAT SITUPS
REVIEW AND DRILL JERRY STRATEGY AND NOTE OLD PR'S

ENDURANCE WOD
RETEST OF:
"JERRY"
RUN 1 MILE
ROW 2K
RUN 1 MILE

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

RESULTS

WOD - FRIDAY, NOVEMBER 1ST 2014

SMOKED!!

WARM-UP
1 MIN DOUBLES
WORK UP TO A HIGH 2RM BOX JUMP W A STEP DOWN
REVIEW AND DRILL SQUAT CLEANS

WOD
"SHIP"
9 ROUNDS
8 SQUAT CLEANS (185/115)
7 BOX JUMPS (36/30)

Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, Saskatchewan, Canada, assigned to the 2nd Battalion, Princess Patricia's Canadian Light Infantry, based in Shilo, Manitoba, Canada, was killed on September 7, 2008 by a roadside bomb in Kandahar province, Afghanistan.

RESULTS.

WOD - THURSDAY, OCTOBER 30TH 2014

ROB!

* GOING AWAY PARTY FOR MOLLY AND I WILL BE ON NOVEMBER 8TH AT THE CABANA. $30 OPEN BAR AND FOOD.  STARTS AT 3:00PM.

** Sweatshirt design has been revamped based on feedback from KIP members...we will extend the preorder until next Thursday (11/6/14). 
Back design will be the same on all sweatshirts...hooded sweatshirts will be front full chest design not just left chest design. There has not been enough light weight zipper ups ordered so we will not be ordering those, (unless 10 more people want one) thanks for your patience with these!

WARM-UP
250M ROW
:30 SEC HS HOLD
EMOM FOR 5 MIN 12-20 V-UPS
REVIEW AND DRILL PUSH JERKS

STRENGTH
15 MIN FIND 1RM PUSH JERK

WOD
3 SETS
500M ROW
REST :90
500M ROW

---REST WHILE PARTNER DOES THE SAME ----

*IF YOU DO NOT HAVE A PARTNER YOU WILL REST 5 MIN IN BETWEEN SETS.

RESULTS

WOD - WEDNESDAY, OCTOBER 29TH 2014

WARM-UP
400M RUN
10 STRICT T2B
10 KNEE-UPS
10 T2B
REVIEW AND DRILL POWER SNATCHES
MOBILITY

ENDURANCE
1200M RUN @ 90%

WOD
21-15-9
POWER SNATCH (115/75)
T2B

RESULTS FROM 10/28/14

WOD - TUESDAY, OCTOBER 28TH 2014

AJ, MEAT, BIGSEXY AND JP ROCKING THE VINTAGE BLACK T! IN TRUE MEAT FASHION THIS WORKOUT IS FOR YOU GUYS!

WARM-UP
1 MIN DOUBLES
10 PUSHUPS
2 SETS :30 DRAGONS HOLDS + 25 CRUNCHES
REVIEW AND DRILL BENCH
REVIEW AND DRILL HANG SQUAT CLEAN (MID THIGH)

STRENGTH
FIND 3RM HANG SQUAT CLEAN - MID THIGH

WOD
* GOING OFF THE CLOCK TODAY.
"LYNNE"
5 ROUNDS
ME BENCH PRESS (BW/.75BW) (IF YOU CANNOT BENCH THAT WE WILL SCALE WEIGHT)
ME PULLUPS

* REST 3 MIN IN BETWEEN SETS
* AFTER BENCH YOU MAY CHALK UP AND SHAKE OUT BUT YOU HAVE TO START YOUR PULLUPS W IN 30 SECONDS OF FINISHING YOUR BENCH.
* WE WILL DO THIS W SPOTTERS AND A PARTNER.

RESULTS!

RESULTS!

WOD - MONDAY, OCTOBER 27TH 2014

WARM-UP
250M ROW
10 AIR SQUATS
20 BARBELL ROLLOUTS (LIKE OLD SCHOOL AB WHEEL)
REVIEW AND DRILL THRUSTERS

STRENGTH
BACK SQUATS
4X3@94% OF 3RM

WOD
EMOM AS LONG AS YOU CAN CONTINUE - 5 THRUSTERS - 
INCREASE WEIGHT EVERY 5 MINUTES - GO UP 20#/10# 
START AT (75/55) - 
GOAL IS TO MAKE IT TO 20 MINUTES+

* NOTE IF THE STARTING WEIGHT IS TO HEAVY FOR YOU TO MAKE ATLEAST 15 MINUTES SCALE ACCORDINGLY.

RESULTS FROM SUNDAY.

WOD - SUNDAY, OCTOBER 26TH 2014

WARM-UP
250M ROW
:30 SEC HS HOLD
INTO 3 WALL CLIMBS
REVIEW AND DRILL HANG POWER CLEANS

WOD
* WITH A PARTNER COMPLETE THE FOLLOWING: ONLY 1 PERSON WORKS AT A TIME:
4000M ROW
30 WALL CLIMBS
50 HANG POWER CLEANS (155/105)

OLY CLASS.

ENDURANCE CLASS.

WOD - SATURDAY, OCTOBER 25TH 2014

OLYMPIC LIFTING WARM-UP

500M ROW

20 STRICT T2B

10 LUNGES

10 HSPU

REVIEW AND DRILL LIFTS AND STANDARDS

OLYMPIC LIFTING 

A. 17 MIN FIND 1RM SQUAT SNATCH COMPLEX (GROUND/BELOW KNEE)

B. 17 MIN FIND 1RM CLEAN COMPLEX 

2 TNG SQUAT CLEANS

1 PUSH JERK

2 SPLIT JERKS

C.  50 V-UPS FOR TIME

ENDURANCE WARM-UP

400M RUN

20 SITUPS

10 BURPEES

ENDURANCE WOD

"TABATA" ( 8 ROUNDS :20 ON :10 OFF)

WALLBALL SITUPS (20/14)

KB SWINGS (53/35)

BURPEES

10M SPRINTS

* COMPLETE ALL 8 ROUNDS AT 1 STATION THEN MOVE TO NEXT MOVEMENT - 

* 1 MIN REST BETWEEN MOVEMENTS

WOD - FRIDAY, OCTOBER 24TH 2014

CHARLIEEEEEEEE!!!!

WARM-UP
:30 DOUBLES
3 SETS 1 MIN ON 1 MIN OFF PLANK HOLDS - GO AHAP
REVIEW AND DRILL POWER CLEANS

WOD
15 POWER CLEANS (135/95)
100 DOUBLES
12 POWER CLEANS (155/105)
100 DOUBLES
9 POWER CLEANS (185/135)
100 DOUBLES
6 POWER CLEANS (225/155)

RESULTS FROM 10/23/14

WOD - THURSDAY, OCTOBER 23RD 2014

ED!

IS EIDENS PROPOSING?

THEN THIS HAPPENED!

WARM-UP
400M RUN
10 AIR SQUATS
10 WALLBALLS
10 BOX JUMPS
REVIEW AND DRILL PUSH JERKS

STRENGTH
FIND 3RM PUSH JERK

WOD
3 ROUNDS EACH FOR TIME
400M RUN
20 BOX JUMPS (24/20)
20 WALLBALLS (20/14)

*REST 2 MIN AFTER EACH ROUND
* SCORE BEST AND WORST ROUND

RESULTS FROM 10/22/14

WOD - WEDNESDAY, OCTOBER 22ND 2014

BANEGAS IN THE CLASSIC CROSSFIT REST POSE!

WARM-UP
200M RUN
10 PUSHUPS
5 BURPEES
MOBILITY DRILLS
REVIEW AND DRILL POWER SNATCHES


WOD
AMRAP 30
1 STRICT HSPU (6"/4")
2 POWER SNATCHES (115/75)
3 BURPEES

WOD - TUESDAY, OCTOBER 21ST 2014

KENNY AND AJ TANDUM LUNGING! THESE GUYS ARE UNREAL.

JP! STUD!!!!!

WARM-UP
400M RUN
3 SETS
30 CRUNCHES
10 SIDE BENDS (70/53)
REVIEW AND DRILL VERTICAL HANG SQUAT CLEAN

STRENGTH
FIND 3RM HANG SQUAT CLEAN FROM VERTICAL POSITION

WOD
EMOM 20 MIN
EVEN = 200M RUN
ODD = 10-15 PULLUPS

RESULTS FROM 10/20/14

WOD - MONDAY, OCTOBER 20TH 2014

MARCO THE MAN!!!

WARM-UP
1 MIN DOUBLES
1 LAP WALKING LUNGES AROUND RIG
50-VUPS
10 KB SWINGS (LIGHT AND WORKOUT WEIGHT)
REVIEW AND DRILL PISTOLS AND MODIFICATIONS


STRENGTH
BACK SQUATS
5X3@90% OF 3RM

WOD
AMRAP 10 MIN
30 DOUBLES (50 SINGLES)
15 KB SWINGS (53/35)
10 PISTOLS (20 LUNGES AS ALTERNATE)

RESULTS FROM 10/19/14

WOD - SUNDAY, OCTOBER 19TH 2014

* HAPPY BDAY GREG AND BRUCE!

WARM-UP
200M RUN
1 MIN DOUBLES
10 BURPEES
BOX JUMP OVERS PRACTICE

WOD
4 ROUNDS FOR TIME
800M RUN (MUST RUN TOGETHER)
40 PULLUPS
30 BOX JUMP OVERS (30/24)
20 PUSHUPS

* BREAK UP REPS ANYWAY YOU WANT!

RESULTS FROM 10/18/14

RESULTS FROM 10/18/14

WOD - SATURDAY, OCTOBER 18TH 2014

* HAPPY BIRTHDAY KARISSA AND ROBYN!

OLYMPIC WARM-UP
1 MIN DOUBLES
30 V-UPS
20 PUSHUPS
10 LUNGES
REVIEW AND DRILL COMPLEX STANDARDS

OLYMPIC LIFTING
A. 17 MIN FIND 1RM SNATCH COMPLEX - REVERSE FROM LAST SAT
(GROUND/BELOW KNEE/ABOVE KNEE)

B. 17 MIN TO FIND 1RM CLEAN COMPLEX:
3 TNG POWER
2 PUSH JERKS
1 SPLIT JERK

C. 2 SETS ME PLANK HOLDS (65/45)

ENDURANCE WARM-UP
250M ROW
200M RUN
LEG KICKS/QUAD PULLS/SAMSON STRETCH

ENDURANCE CLASS
5 SETS EACH FOR TIME:
500M ROW
400M RUN SPRINT
- REST 5 MIN AFTER EACH SET

RESULTS FROM 10/17/14

WOD - FRIDAY, OCTOBER 17TH 2014

NIT!

DAN!

DREA!

8TH GRADE DANCE????

WARM-UP
:30 SEC DOUBLES
10 GOODMORNINGS
REVIEW AND DRILL DEADLIFTS
- SPEND 5-7 MIN ROLLING OUT/LAX BALL

WOD
"ANNIE"
50-40-30-20-10
DOUBLE UNDERS
SITUPS
5-10-15-20-25
DEADLIFTS (155/105)

RESULTS FROM 10/16/14

RESULTS FROM 10/16/14

WOD - THURSDAY, OCTOBER 16TH 2014

AJ!!

6AM ANIMALLLLLLS!

WARM-UP
1 MIN SINGLES
1 MIN BACKWARDS SINGLES
1 MIN BACKWARDS DOUBLES
25 HOLLOW ROCKS REST 1 MIN 25 HOLLOW ROCKS
REVIEW AND DRILL PUSH JERKS

STRENGTH
15 MIN TO FIND 5RM PUSH JERK

WOD
"FREDDY'S REVENGE"
5 ROUNDS
5 PUSH JERKS (185/115) (TAKEN FROM GROUND)
10 BURPEES

RESULTS FROM 10/15/14

WOD - WEDNESDAY, OCTOBER 15TH 2014

SHERPA LINED ZIPPER UP WITH EMBROIDERED LOGO.

PREORDER YOUR SWEATSHIRTS.  WE WILL BE ORDERING SWEATSHIRTS BY NEXT FRIDAY OCTOBER  24TH. SAMPLES ARE HANGING IN THE GYM RETAIL SPACE WITH SIGNUP SHEETS BELOW THEM.

SHERPA - $45
WOMENS - $40
MENS - $30
ZIPPER UP UNISEX - $35
* THESE ARE PRESALE PRICES ONLY! 

8:30 ROWING!!

WARM-UP
400M RUN
1 LAP OH WALKING LUNGES (25/10)
MOBILITY DRILLS
*REVIEW AND DRILL POWER SNATCH + OH WALKING LUNGE

ENDURANCE
800M RUN
REST 3 MIN
600M RUN
REST 2 MIN
400M RUN

* ALL RUNS DONE AT 80-90%

WOD
7 ROUNDS
10 OH LUNGES (95/65)
10 PULLUPS

RESULTS FROM 10/14/14

RESULTS FROM 10/14/14