WOD - WEDNESDAY, OCTOBER 8TH 2014

* HAPPY BDAY BIG JOHN HEITNER!!!

** PARENTS PLEASE FILL OUT AS WE ARE LOOKING FOR SOME INPUT INTO OUR CF KIDS PROGRAM AND NEED YOUR OPINIONS!

https://www.surveymonkey.com/s/FP38QZD

BARBELLS FOR BOOBS COMING UP THIS WEEKEND - 10AM AT CROSSFIT FBF! THERE WILL BE FOOD, DRINK DEALS AND A LOT OF AWESOME PEOPLE. 

THE MAN!!! SLICK RICK

WARM-UP
250M ROW
200M RUN
10 PUSHUPS
2 SETS OF 1 MIN ON 1 MIN OFF FRONT AND SIDE PLANKS
DYNAMIC STRETCHING

ENDURANCE
800M RUN X 2 - REST WHILE PARTNER RUNS - 90% EFFORT

WOD
100 CAL ROW
75 PULLUPS
50 BURPEES

RESULTS FROM 10/7/14

RESULTS FROM 10/7/14

WOD - TUESDAY, OCTOBER 7TH 2014

ELLIOT!

THIS HAPPENED!

THEN THIS HAPPENED!! AJ CONGRATS ON THE MUSCLE-UP BROTHER!

* HAPPY BDAY ANGELA V!!!!!

FRIDAY OCTOBER 10 : KIP SOCIAL AFTER 6PM CLASS...BRING YOUR OWN MEAT! AND ANYTHING ELSE YOU WOULD LIKE TO GRILL UP!

SATURDAY OCTOBER 11 : BARBELL 4 BOOBS AT CROSSFIT FBF!!! 10AM START...NO SIGN UP REQUIRED BUT DON'T BE LATE! BRING FRIENDS AND FAMILY!! DONATIONS WILL BE ACCEPTED AT THE DOOR BUT ARE NOT REQUIRED! WE HAVE 2 PEOPLE WILLING TO CAR POOL SO FAR...LET US KNOW IF YOU ARE AVAILABLE ON THE WHITEBOARD, WE LEAVE KIP AT 9:15AM!

WARM-UP
250M ROW
10 AIR SQUATS
10 WALLBALLS
10 GOODMORNINGS
REVIEW AND DRILL DEADLIFTS
REVIEW AND DRILL HANG POWER CLEAN (MIDTHIGH)

STRENGTH
FIND 5RM HANG POWER CLEAN (MIDTHIGH)

WOD
EMOM 20 (EVERY MINUTE ON THE MINUTE)
EVEN - 7 DEADLIFTS (315/205)
ODD - 15 WALLBALLS (20/14)

RESULTS FROM 10/6/14 - PACKED HOUSE AND LOVE IT!!!

WOD - MONDAY, OCTOBER 6TH 2014

WARM-UP
1 MIN DU
20 AIR SQUATS
3-5 MIN WORK ON STRICT HSPU

STRENGTH
15 MIN TO FIND 3RM BACK SQUAT

WOD
4 ROUNDS
15 STRICT HSPU
20 ABMAT SITUPS
40 DOUBLES

RESULTS FROM 10/5/14

WOD - SUNDAY, OCTOBER 5TH 2014

WARM-UP
400M RUN
10 LIGHT/MED/HEAVY KB SWINGS
20 MEDBALL T2B
20 T2B
REVIEW AND DRILL THRUSTER

WOD
AMRAP 20 MIN - LADDER STYLE
200M RUN
10 KB SWINGS (53/35)
10 THRUSTERS (75/55)
200M RUN
12 KB SWINGS
12 THRUSTERS
200M RUN
14 KB SWINGS
14 THRUSTERS..... ETC

OLY LIFTING COMPLEX RESULTS

ENDURANCE RESULTS!

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"

WOD - FRIDAY, OCTOBER 3RD 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!

WARM-UP

200M RUN

20 PUSHUPS

20 AIR SQUATS

TABATA V-UPS

WOD

"RILEY"

1.5 MILE RUN (ALABAMA AVE - BILLIARD CLUB)

150 BURPEES

1.5 MILE RUN

Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, assigned to the 1st Battalion, 3rd Special Forces Group (Airborne), died Sept. 28, 2012, in Wardak, Afghanistan, of wounds caused by enemy small-arms fire. Stephens is survived by his wife, Tiffany; three children, Austin, Morgan and Rylee Ann; parents, Michael and Joann; brother Ken; and a number of family members.

RESULTS FROM 10/2

WOD - THURSDAY, OCTOBER 2ND 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 11TH - B4B FUNDRAISER @ CROSSFIT FLOYD BENNET FIELD, 10AM

OCTOBER 17TH - KIP SOCIAL, AFTER 6PM CLASS...GRILLING MEAT AND DRINKING BEERS!

*** 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!

**** ANOTHER HUGE SUCCESS STORY FROM CROSSFIT KIP.  WHAT A CHANGE THIS GUY HAS MADE OVER THE PAST YEAR.  BEFORE VIN FIRST STARTED WE HEARD FROM HIS FRIENDS THAT HE NEEDED A LITTLE KICK IN THE ASS BUT IS ONE OF THE HARDEST WORKING INDIVIDUALS THAT THEY KNOW.  1 YEAR LATER VIN HAS THE SAME WORK ETHIC, HAS LOST 100+ POUNDS, IS A ABSOLUTE TEXTBOOK ATHLETE AT THIS GYM AND ALL AROUND GREAT GUY.  CONGRATS VIN WE AS A COACHING STAFF COULDN'T BE ANYMORE PROUD  OF YOU.

VIN BEFORE AND AFTER!

VIN BEFORE AND AFTER!

7PM LADIES DOIN WORK! WHO NEEDS BOYS IN A GYM ANYWAY!!!

WARM-UP
200M RUN
DYNAMIC STRETCHING
400M RUN X 4 - REST AS PARTNER RUNS.  THIS WILL BE DONE AT 80-90% OF YOUR ME.
REVIEW AND DRILL OHS

WOD
21-15-9
OHS (135/95)
T2B

RESULTS FROM 10/1/14