KILO BLOG

December 6, 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!
Ladies night is Thursday evening!  You don’t have to be a member to attend, so bring your mom’s daughters, grandma’s, a friends for a fun evening of shopping a girl time!  6-8 pm 

CrossFit Classes: 

RX:30 Box jumps (24/30), 30 Walking Lunges, 400m run, 30 Shoulder to Overhead(40/60), 30 Deadlifts (40/60), 400m run. Then, 21-15-9 Burpee on and over Box Jumps and Ground to Overhead(40/60). There is no rest between WODS. However, they are scored seperately.

Gold: 30 Box Jumps (20/24), 30 Walking Lunges, 400m run, 30 Should to Overhead(30/40), 30 Deadlits (30/40), 400m run. Then, 21-15-9 Burpee on and over Box Jumps and Ground to overhead(30/40). There is no rest between WODS. However, they are scored seperately.

Silver: 30 Box Jumps (20), 30 Walking Lunges, 400m run, 30 Shoulder to Overhead(bar), 30 Deadlifts (20k), 400m run. Then, 21-15-9 Burpee on and over Box Jumps and Ground to Overhead(bar). There is no rest between WODS. However, they are scored seperately.

No Bar: 30 BJ (20), 30 Walking Lunges, 400m run, 30 DB Shoulder to Overhead,  30 KB Deadlifts, 400m run. Then, 21-15-9 Burpee on and over Box Jumps and DB Ground to Overhead. There is no rest between WODS. However, they are scored seperately.

Zenplanner WOD Log

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