KILO BLOG

January 13, 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: 5×5 (ES) @ ME Front Rack Lunges. Super Set w/ Strict HSPU (deficit ). Then 4 rounds for time of 30 cal Assaul bike, 30 Weighted Sit Ups (10), 30 Alt. DB PS (35/50), 30 Push Ups.

Gold: 5×5 (ES) @ ME Front Rack Lunges. Super Set w/ Strict HSPU. Then 4 rounds for time of 20 cal Assaul bike, 20 Weighted Sit Ups (5), 20 Alt. DB PS (35/50), 20 Push Ups.

Silver: 5×5 (ES) @ ME Front Rack Lunges. Super Set w/ Push Ups. Then, 4 rounds for time of 20 cal Assaul bike, 20 Sit Ups, 20 Alt. DB PS (10/20), 20 Push Ups.

No Bar: 5×5 (ES) @ ME DB Lunges. Super Set w/ Push Ups. Then 4 rounds for time of 20 cal Assaul bike, 20 Sit Ups, 20 Alt. DB PS (10/20), 20 Push Ups.

Zenplanner WOD Log