#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.

100 Push Ups
25 Bosu Squats
30 Second Bosu Squat Hold

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




Row Steph Row…

Alright all you Concept II Rower’s out there. This ones for you. Designed by are very own Steph Neckes who is a Coxswian for “The Tempe Town Lake Rowing”

500 meter row @ 30 strokes per minute
1000 meter row @ 26 spm
500 meter row @ 32-34 spm
For time:


3 rounds of:
25 Push-Ups
25 Squats
25 Dips

4 Rounds of:
30 second Squat hold (#95, #225)
5 Box Jumps (highest box)

4 Rounds of:
30 Bench Press hold (#65, #185)
5 Clapping Push Ups

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