April 1, 2014

5359_341785835924117_907943166_nSpecial Congratulations to Kilo’s Charlie Donohue!!

Top Score of 14.5 in the North Central Region!!

Way To Kick Some Ass!  Proud of you Charlie!!

Seriously, HATS OFF to everyone who participated in the Open!  These Wods are tough and You all did an AMAZING job!  We are all proud of every one of you! The best part of the CrossFit Games Open is that we had Kilo’s young and old competing together!  An awesome experience to watch.  CrossFit truly is for Everyone!

SIGN UP for Kilo’s Olympic Lifting Seminar with Armand McCormick April 13th 1pm-5pm!  Beginners to Advanced lifters. For more information click here!

May 9-11 North Central Regional  Navy Pier 600 E Grand Ave. Chicago, Ill. 60611. Tickets will go on sale in April.  Find a  Hotel!

All Access Pass saves you money!  Purchase one today!

Our Mobility and Elements Class is a hit!  Sign up M & W at 4:30pm and join us!  If you have an All Access membership, you’re already covered!  Otherwise, purchase a ME punch card!  15 punches for $50! SAVE YOUR JOINTS!! Your Body Is Worth It!

Please REMEMBER to SIGN UP FOR CLASSES!!!!  Click here to register.


Mobility & Elements (ME): No Class Today.  Sign up Wed. and reach your genetic potential!

Hot Yoga:  No Class today.  Sign up W, Th and Sweat it out in the Hot Box!


RX: 1×1 @ 10 3×1 @ 9 RPE Back Squats Super set with 3 Ring Muscle Ups. Then,Then, Row 2000m, 20 Burpees, 20 Thrusters (62/85), 20 Deficit Handstand Push Ups. Time cap 16min. Refer to August 7th 2013

Gold:  1×1 @ 10 3×1 @ 9 RPE Back Squats Super set with 3 Ring Muscle Up Progressions. Then, Row 2000m, 20 Burpees, 20 Thruster (45/70), 20 Handstand Push Ups. Time cap 16min. Refer to August 7th 2013

Silver:  5×5 Overhead Squats Then, Row 2000m, 20 Burpees, 20 Thruster (20/30), 20 Decline Push Ups. Refer to August 7th 2013

Endurance: 50 Burpees For time.

Men’s S&C:  RX

Women’s S&C: Gold

Competitor:  Google doc.

51 thoughts on “April 1, 2014

  1. Bs- 65, 70, 75, 80 (10k pr)
    Wod- 10 thrusters at time cap 40k. Last time was 17 thrusters at time cap 30k. Cut 10 seconds off my row

  2. Squat: 135, 140, 130×2

    WOD: 11 Thrusters (85K) @ Cap. Finished @ 22:24 (HSPU)
    8/7/2013: 19:48 but only 70K thrusters

  3. Max squat 120 130 120 120

    Wod: 11 thrusters done at cap Gold

    Inspiring watching wag merf and Kyle d work through those thrusters at close to their body weight

  4. BS: 130, 120, 105, 105
    WOD: 17 thrusters finished at time cap, 22:22 finish (62k thrusters)

  5. BS: 78 (with minimal spotter’s help), 70×2
    WOD: 21:23 with 45k thrusters, 25k bumper plates for deficit HSPU.

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