KILO BLOG

December 5, 2017

December Challenge:  
Rx:  300 Bar Muscle Ups
Gold:  100 Bar Muscle Ups
Silver:  100 Jumping Bar Muscle Ups
 
Looking for some direction with your current nutrition habits?  Set up a meeting with Sarah…she can help you reach your specific weight goals!
Don’t forget our Saturday classes are now:  6:00 am, 7:15 am, and 8:30 family class!
We will now be holding open gym on Sundays from 11-1!  Stop in for a quick sweat or some active recovery!
Don’t forget to drop a new, unwrapped toy in our collection box for Toys for Tots!

CrossFit Classes: 

RX:P. Clean and Jerk 6×[email protected] 3x300m shuttle sprints (25yd increments and 1:1 Work Rest.). 3x30cal Bike (1:1 Work Rest). Then, complete 100 Hand Release Push Ups and 100 Back/hip ext (or 40k good morings) for time.

Gold: P. Clean and Jerk 6×[email protected] 3x300m shuttle sprints (25yd increments and 1:1 Work Rest.). 3x30cal Bike (1:1 Work Rest). Then, complete 100 Hand Release Push Ups and 100 Back/hip ext (or 40k good morings) for time.

Silver: P. Clean and Jerk 6×[email protected] 3x300m shuttle sprints (25yd increments and 1:1 Work Rest.). 3x30cal Bike (1:1 Work Rest). Then, complete 75 Hand Release Push Ups and 75 Back/hip ext (or 40k good morings) for time.

No Bar: 6x30cal ski erg or 6x50cal row. 3x300m shuttle sprints (25yd increments and 1:1 Work Rest.). 3x30cal Bike (1:1 Work Rest). Then, complete 100 Hand Release Push Ups and 100 Back/hip ext (or 40k good morings) for time.

Zenplanner WOD Log

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