KILO BLOG

January 10, 2018

January Challenge:  
Rx:  60 Legless Rope Climbs (15′)
Gold:  60 Rope Climbs (19′)
Silver:  60 Rope Climbs (10′) or Attempts
 
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!  

CrossFit Classes: 

RX: Deadlift 5×3 @ Max Effort. Then, 8 rounds for time of 5 Ring Muscle Ups, 5 Overhead Squats (40/60), 5 On and Over Box Jumps (24/30).

Gold: Deadlift 5×3 @ Max Effort. Then, 8 rounds for time of 1 Ring Muscle Ups, 5 Overhead Squats (35/50), 5 On and Over Box Jumps (24/30).

Silver: Deadlift 5×3 @ Max Effort. Then, 8 rounds for time of 5 Strict pull ups, 5 Overhead Squats (bar), 5 On and Over Box Jumps (20).

No Bar: Kettlebell Deadlift 5×10. Then, 8 rounds for time of 5 ring rows, 5 goblet squats, 5 On and Over Box Jumps (20).

Zenplanner WOD Log