KILO BLOG

January 13, 2019

January Challenge:  Kilo Open Continues!

Upcoming events:  

Kids and Masters Competition | January 19th

Vertical Treadmill Challenge | February 7th

Back on Track Nutrition Challenge | 1/18-3/1 | Sign up in Zenplanner

 

Kilo Tri heats beginning at 4:45 am:  6k bike erg, 5k ski erg, 10k row

CrossFit Classes 

RX: LIFT: 6 Super Sets of 10 Strict Pull Ups and 10 Dips. WOD: 4 Rounds for time of 12 STOH(35/50), 15 on and over BJ (20/24), and 18 TTB. Time Cap 12min.

Gold: LIFT: 6 Super Sets of 10 Strict Pull Ups and 10 Dips. WOD: 4 Rounds for time of 12 STOH(30/40), 15 on and over BJ (20/24), and 18 TTB. Time Cap 12min.

Silver: LIFT: 6 Super Sets of 10 Strict Pull Ups and 10 Dips. WOD: 4 Rounds for time of 12 STOH(bar), 15 on and over BJ (20/24), and 18 TAH. Time Cap 12min.

No Bar: LIFT: 6 Super Sets of 10 Ring Rows and 10 Box Dips. WOD: 4 Rounds for time of 12 DB STOH, 15 on and over BJ, and 18 V-Ups. Time Cap 12min.

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