KILO BLOG

April 6, 2019

Posted April 5, 2019

April Challenge:  Personal Goals Click here for Parker’s Go Fund Me page.   CrossFit Classes: RX: W/ a vest for entirety run 1 mile with medball (14/20), then 3 rounds of 20 SHSPU and 30 burpee on and over box (24″), Run 1 mile with medball. 45min cap Gold: W/ out a vest run 1 […]

April 5, 2019

Posted April 4, 2019

April Challenge:  Personal Goals Click here for Parker’s Go Fund Me page.   CrossFit Classes: RX: LIFT: Snatch then Clean. 8×1 EMOM @ 90%. WOD: 500m row, 60 Wall balls(14/20)(10′), 70 TTB, and 80 alt. DBPS(35/50). 15min cap Gold: LIFT: Snatch then Clean. 8×1 EMOM @ 90%. WOD: 500m row, 60 Wall balls(14/20)(9/10′), 70 TAH […]

April 3, 2019

Posted April 2, 2019

April Challenge:  Personal Goals Click here for Parker’s Go Fund Me page.     CrossFit Classes: RX: LIFT: 6×2 PP + 3 Jerk @ 90% PP. WOD: 21-15-9 DL (100/143) and Strict Pull Ups. 12min cap Gold: LIFT: 2 PP + 3 Jerk @ 90% PP. WOD: 21-15-9 DL (10/110) and (15-12-9)Strict Pull Ups. 12min […]

April 2, 2019

Posted April 1, 2019

April Challenge:  Personal Goals CrossFit Classes: RX: LIFT: FS 7×2 Superset w/ 2 OHP from ground both @ 90%. WOD: 4 Rounds for time 20/30cal air bike, 30 push ups, 30 butterfly sit ups. 20min cap Gold: LIFT: FS 7×2 Superset w/ 2 OHP from ground both @ 90%. WOD: 4 Rounds for time 20/30cal […]

April 1, 2019

Posted

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. […]

March 30, 2019

Posted March 29, 2019

The Open scores are in and points have been tallied!  Check out the final leaderboard here!   CrossFit Classes: RX: LIFT: EMOM for 6min. 2 BS @ 85-90%. WOD: 40 L-Pull-Ups, Run 800M, 40 Strict Pull-Ups, Run 800 M, 40 Kipping Pull-Ups , Run 800 M. For Time Gold: LIFT: EMOM for 6min. 2 BS […]

March 29, 2019

Posted March 28, 2019

The Open scores are in and points have been tallied!  Check out the final leaderboard here!   CrossFit Classes: RX: LIFT: 10 x 2 PS @ 90%. WOD: 5 RFT 15 SHSPU and 500m Row. 20min cap. Gold: LIFT: 10 x 2 PS @ 90%. WOD: 5 RFT 10 SHSPU(3″) and 500m Row. 20min cap. […]

March 27, 2019

Posted March 26, 2019

CrossFit Classes: RX: LIFT: 10 x 2 PC & J @ 90%. WOD: “Karen” 150 wall ball (14/20) 9/10′ shots for time. 10min cap Gold: LIFT: 10 x 2 PC & J @ 90%. WOD: “Karen” 150 wall ball (14/20) 9/10′ shots for time. 10min cap Silver: LIFT: 10 x 2 PC & J. WOD: […]

March 26, 2019

Posted March 25, 2019

CrossFit Classes: RX: LIFT: 6 x 5 Bench Press @ 75-80%. WOD: 5 Rounds For Time of 12 DL 70/110, Run 400M, 21 Pull-Ups. 20min cap. Gold: LIFT: 6 x 5 Bench Press @ 75-80%. WOD: 5 Rounds For Time of 12 DL (60/80), Run 400M, 15 Pull-Ups. 20min cap. Silver: LIFT: 6 x 5 […]

March 25, 2019

Posted March 24, 2019

CrossFit Classes: RX: Cond: Conditioning: 6x30cal Row. WOD: AS MANY ROUNDS AS POSSIBLE IN 20 MIN OF 25 BURPEES, 25 BOX JUMPS(20/24), AND 25 Kb SWINGS(35/55). Gold: Cond: Conditioning: 6x30cal Row. WOD: AS MANY ROUNDS AS POSSIBLE IN 20 MIN OF 25 BURPEES, 25 BOX JUMPS(20/24), AND 25 Kb SWINGS(35/55). Silver: Cond: Conditioning: 6x30cal Row. […]