KILO BLOG

November 13, 2017

November Challenge:  Cindy (5 pull ups/10 push ups/15 air squats)

RX 100 rounds
Gold 75 rounds
Silver 50 rounds

 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:EMOM 6 min:  1 Power Snatch + OHS + Snatch @ 85% Snatch. Then, 3 RFT: 20/30cal bike, 30 Alt. KB PS (35/55), 20/30cal row. Time cap 18 min.

Gold:  EMOM 6 min:  1 Power Snatch + OHS + Snatch @ 85% Snatch. Then, 3 RFT: 20/30cal bike, 30 Alt. KB PS (35/55), 20/30cal row. Time cap 18 min.

Silver:  EMOM 6 min: 1 Power Snatch + OHS + Snatch. Then, 3 RFT: 15cal bike, 30 Alt. KB PS (25/35), 15cal row.

No Bar:  AMRAP 10 min: 5 burpee on and over box, 10 Air Squats, 15 KB Straight leg deadlifts. Then, 3 RFT: 20/30cal bike, 30 Alt. KB PS (25), 20/30cal row.

Post WOD:  3×25 V ups

 

Zenplanner WOD Log