#101 Kip

Tonight for our 6pm class Coach Luke put our Level II athletes through a kick butt workout. The main focus was the Kipping Pull Up. For those who have not mastered the Kip, we scaled it to a jumping Kipping pull-up, still just as exhausting as the Kip. Doug, Chris, Hamid, Coach Tiffany and Coach Erica were those who were put to the test.

Warm-up
100 Push Ups
25 Bosu Squats
30 Second Bosu Squat Hold

Work
As many rounds as possible in 20 minutes of:
10 Kipping Pull Ups
10 KB Swings (max #)
10 Burpees

Doug, Chris and Hamid completed 7 full rounds. Coach Tiffany coming in with a winning 9 rounds!!! And finally Coach Erica completing 6 rounds with full Kipping Pull Ups. Good Work Team CFS!!! Now go buy some new skin.

#101 Kip

Tonight for our 6pm class Coach Luke put our Level II athletes through a kick butt workout. The main focus was the Kipping Pull Up. For those who have not mastered the Kip, we scaled it to a jumping Kipping pull-up, still just as exhausting as the Kip. Doug, Chris, Hamid, Coach Tiffany and Coach Erica were those who were put to the test.

Warm-up
100 Push Ups
25 Bosu Squats
30 Second Bosu Squat Hold

Work
As many rounds as possible in 20 minutes of:
10 Kipping Pull Ups
10 KB Swings (max #)
10 Burpees

Doug, Chris and Hamid completed 7 full rounds. Coach Tiffany coming in with a winning 9 rounds!!! And finally Coach Erica completing 6 rounds with full Kipping Pull Ups. Good Work Team CFS!!! Now go buy some new skin.

#99 SSgt Jade A. McLeod II


1 mile run
50 burpees 
50 squats
50 jumping jacks 
25 super jumping jacks
25 hand stands
25 mountain climbers
50 sit ups
1 mile run
5 min squat hold. 3X
 If you are are on your way to Germany aboard a C-130 and then fying into Africa doing all your wod’s in the middle of the safari substitute 1 mile run with running in place for 10 minutes.
Jade I wod date Nov 14, 2008 SSgt Jade A. McLeod, USAF

This is not a Globo gym

The training we provide is hard, very hard. The traditional, I-just-want-to-look-good-naked elliptical cardio junkies will not survive. This is okay. I don’t want everyone as a client.

Doug Chapman

is the owner of Hyperfit USA/CrossFit Ann Arbor

 

 

 

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