KILO BLOG

February 9, 2019

February Challenge:  BINGO

Upcoming events:  

Mobility Seminar Series with Shantelle.  We will focus on a different area (shoulders, hips, ankles, spine) each week!  Cost for each is $20/$70 to register for all 4. February 21st, 28th, March 7th, March 14th | 5:30-630 pm

 

CrossFit Classes 

RX: LIFT: 2 OHP and 1 Push press @ 90% OHP EMOM for 6min. Teams of 3 complete for time: 50 thrusters, 40/60. 10 15-foot rope ascents 40 thrusters, 8 15-foot rope ascents 30 thrusters, 6 15-foot rope ascents

Gold: LIFT: 2 OHP and 1 Push press @ 90% OHP EMOM for 6min. WOD: Teams of 3 complete for time: 50 thrusters, 30/40. 10 15-foot rope ascents 40 thrusters, 8 15-foot rope ascents 30 thrusters, 6 15-foot rope ascents

Silver: LIFT: 2 OHP and 1 Push press OHP EMOM for 6min. WOD: Teams of 3 complete for time: 50 thrusters, BAR. 10 Rope climb from floor 40 thrusters, 8 Rope climb from floor 30 thrusters, 6 Rope climb from floor

No Bar: LIFT: 8×10 Seated DBOHP EMOM for 6min. WOD: Teams of 3 complete for time: 50 thrusters, 40/60. 10 15-foot rope ascents 40 thrusters, 8 15-foot rope ascents 30 thrusters, 6 15-foot rope ascents