KILO BLOG

January 5, 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: For Time complete 30 OHS (30/40), 40 Ring Dips, 50 SDLHP (30/40), 60 on and over box jumps(20), 70 STOH, 80 Dbl Unders, 90 front rack lunges and 1 mile run.

Gold: For Time complete 30 OHS (30/40), 35 Ring Dips, 40 SDLHP (30/40), 45 on and over box jumps, 50 STOH, 55 Dbl Unders, 60 front rack lunges and 1 mile run.

Silver: For Time complete 30 OHS (bar), 35 bar or box Dips, 40 SDLHP (bar), 45 on and over box jumps(20), 50 STOH, 55 Dbl Unders, 60 front rack lunges and 1 mile run.

No Bar: For Time complete 30 Goblet Squats, 35 box Dips, 40 KBSDLHP, 45 on and over box jumps(20), 50 DBSTOH, 55 Dbl Unders, 60 DB front rack lunges and 1 mile run.

 

Zenplanner WOD Log