WOD - SATURDAY, OCTOBER 4TH 2014

*ALL PRODUCTS SOLD AT KIP WILL BE SIGNED OUT BY YOU NOW! THERE IS A SHEET BY THE "STORE", FILL OUT ALL NECESSARY INFO AND YOUR BOX HQ ACCOUNT WILL BE CHARGED ON THE 15TH OF EVERY MONTH (ALL ORDERS ON THERE NOW WILL BE CHARGED OCTOBER 15TH).

*NEW TANKS AND T-SHIRTS HAVE ARRIVED! CHECK THEM OUT!! 

*SWEATSHIRT SAMPLES WILL BE IN SOON FOR PRE-ORDER!

SAVE THE DATES:

OCTOBER 10TH - KIP SOCIAL, AFTER 6PM CLASS...GRILLING MEAT AND DRINKING BEERS! (CHANGED DATES)

OCTOBER 11TH - B4B FUNDRAISER @ CROSSFIT FLOYD BENNET FIELD, 10AM

*** EXCITED TO ANNOUNCE MOLLY AND I WITH CROSSFIT KIP HAVE JOINED WITH A SUPPLEMENT COMPANY CALLED GAMEPLAN.  ALL KIP ATHLETES WILL BE ABLE TO GO TO THE SITE AND RECEIVE 10% OFF ANY SUPPLEMENTS FROM THEIR STORE.  CROSSFITKIP.GAMEPLAN.COM FOR MORE INFO.  YOU CAN ALSO GO ONLINE AND MAKE YOUR OWN SUPPLEMENT STACK TO HAVE SHIPPED TO YOU.  ON MONDAY NEXT WEEK WE WILL HAVE A BUNCH OF SAMPLES TO HAND OUT FOR THOSE OF YOU WHO ARE INTERESTED!

6AM - V-UPS!

BRUCE!

ADNAN!

CHRIS K!

PAT!

SHARON!

CLAUDIA!

6PM - V-UPS????

OLYMPIC WARM-UP
250M ROW
20 WALKING LUNGES
:30 SEC HS HOLD
REVIEW AND DRILL MOVEMENTD

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

B. 17 MIN FIND 1RM HANG SQUAT CLEAN + 3 FRONT SQUATS + 1 SPLIT JERK

C. 100 WEIGHTED SITUPS FOR TIME

ENDURANCE WARM-UP
10 RING ROWS
10 PUSHUPS
20 WALKING LUNGES
250M ROW

ENDURANCE CLASS
100M-200M-300M-400M-500M-600M-700M-800M-900M-1000M ROW
REST AS PARTNER ROWS
- WHILE RESTING EACH SET YOU MUST SWITCH BETWEEN 20 PUSHUPS AND 10 PULLUPS

RESULTS FROM "RILEY"