KILO BLOG

April 1, 2019

CrossFit Classes:

RX: WOD 1: “DT” 5 rounds for time of 12 DL (47/70), 9 H. P. C. (47/70), 6 Power Jerks (47/70). Time cap 15min. Refer to 4/11/17 REST 5 min. from when you finished. WOD 2: 3 rounds for time of 50 burpees on and over BJ (20″) and 50 butterfly sit ups. Time cap 20min cap or 40min total cap

Gold: WOD 1: “DT” 5 rounds for time of 10 DL (47/70), 8 H. P. C. (47/70), 6 Power Jerks (47/70). Time cap 15min. Refer to 4/11/17 REST 5 min. from when you finished. WOD 2: 3 rounds for time of 50 burpees on and over BJ (20″) and 50 butterfly sit ups. Time cap 20min cap or 40min total cap

Silver: WOD 1: “DT” 5 rounds for time of 10 DL (25/30), 8 H. P. C. (25/30), 6 Power Jerks (25/30). Time cap 15min. Refer to 4/11/17 REST 5 min. from when you finished. WOD 2: 3 rounds for time of 30 burpees on and over BJ (20″) and 50 butterfly sit ups. Time cap 20min cap or 40min total cap

No Bar: WOD 1: “DT” 5 rounds for time of 12 KBDL, 9 Russian Swings, 6 American Swings. Time cap 15min. REST 5 min. from when you finished. WOD 2: 3 rounds for time of 30 burpees on and over BJ (20″) and 50 butterfly sit ups. Time cap 20min cap or 40min total cap