KILO BLOG

January 15, 2014

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Tough Few Days At The Gym!!  Legit Efforts!!!

Keep Up the Hard Work Kilo Members!! 

Don’t Forget…This Saturday at 6pm, Silo Ice Climbing!  Meet up at the Wild Hare after!  Here are some links below you will need to participate!

Silo Ice Climbing Video,  

Silo Ice Climbing Waiver

Silo Ice Climbing Location

Announcements!

SIGN UP FOR CLASSES!!!!  Zen Planner is having some problems so please please please make sure you are registering for class times this week!  Click Here to register.

We have combined the 3 and 3:30 class.  We will have a 3:30pm.  No 3pm class.

Check out the information on the 2014 CrossFit Games!! Get Ready!!

Master’s Athletes 35 and older, sign up for our competition Master’s Saturday Night Live!  Saturday January 25th.  Scaled and RX divisions.  Partner WODs.  Register and have a great time!!  Click here for more information.

RX:  2 Snatch + Snatch Balance 4×2 @ 9 RPE. Super Set 5 Plyo Push Ups (to 20″ Box). The, run 1 mile, 30 Box Jumps (20/24″), 40 Kettlebell Swings (55/70), 50 Chest To Bar Pull Ups. 17min cap.

Gold:  2 Snatch + Snatch balance 4×2 @ 9 RPE. Super Set 5 Plyo Push Ups. The, run 1 mile, 30 box jumps (20/24″), 40 Kettlebell Swings (35/55), 50 Pull Ups. 17min cap.

Silver: 4×10 Overhead Squats. Super Set 3 Plyo Push Ups. The, run 1 mile, 30 box jumps (20/24″), 40 Kettlebell Swings (25/35), 50 Pull Ups. 17min cap.

Endurance: none

Men’s S&C:  Rest

Women’s S&C:  Rest

Barre:  No Class

Hot Yoga:  6:15pm class!  Sign up and join us in the Hot Box!  This will help those sore bodies from this week!!

Competitor:  Google Spreadsheet

36 thoughts on “January 15, 2014

  1. Snatch stuff: 45k x 4
    WOD: 2000m row, 24 inch box jump, 55lb KB Swing, Pull ups. 28 Pullups left at time cap.

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