KILO BLOG

January 8, 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: Bench press S.S. Strict Pull Ups 5×3 @ ME. Then, 30 SHSPU, 30 KBPS (55/70), 30 HRPU, 30 KB Swings (55/70). Time Cap 10 min.

Gold: Bench press S.S. Strict Pull Ups 5×3 @ ME. Then, 20 SHSPU, 30 KBPS (35/55), 20 HRPU, 30 KB Swings (35/55). Time Cap 10 min.

Silver: Bench press S.S. Strict Pull Ups 5×3 @ ME. Then, 30 HRPU, 30 KBPS (15/25), 30 HRPU, 30 KB Swings (15/35). Time Cap 10 min.

No Bar: 5rds of 10cal bike and 10 Ring Rows. Then, 30 HRPU, 30 KBPS (15/25), 30 HRPU, 30 KB Swings (15/35). Time Cap 10 min.

 

Zenplanner WOD Log