January 14, 2014

IMG_1890At Kilo, We can never find enough plates to Back Squat

Silo Ice Climbing Video,  

Silo Ice Climbing Waiver

Silo Ice Climbing Location


SIGN UP FOR CLASSES!!!!  Zen Planner is having some problems so please please please make sure you are registering for class times this week!  Click Here to register.

We have combined the 3 and 3:30 class.  We will have a 3:30pm.  No 3pm class.

Check out the information on the 2014 CrossFit Games!! Get Ready!!

Saturday January 18th at 6pm, Silo Ice Climbing!  Meet up at the Wild Hare after!

Master’s Athletes 35 and older, sign up for our competition Master’s Saturday Night Live!  Saturday January 25th.  Scaled and RX divisions.  Partner WODs.  Register and have a great time!!  Click here for more information.

RX: Back Squats 2×1 @ 10RPE 3×1 @ 9 RPE. (Superset with 20sec of pull up bar hanging shrugs). Then, Complete 100 Thrusters (35/52) for time. At the top of every minute stop and complete 3 Ring Muscle Ups (females complete 2).

Gold: Back Squats 5×3 @ 9 RPE. (Superset with 20sec of pull up bar hanging shrugs). Then, Complete 100 Thrusters (30/40) for time. At the top of every minute stop and complete 5 Chest To Bar Pull Ups.

Silver: Back Squats 5×5 @ 9 RPE. Then, Complete 60 Thrusters (bar) for time. At the top of every minute stop and complete 5 Pull Ups.


Men’s S&C:  RX

Women’s S&C:  Gold

Barre:  9:15 am class.  Sign up and get that rock hard bootay!

Hot Yoga:  6:15pm class!  Sign up and join us in the Hot Box!

Competitor:  Google Spreadsheet

43 thoughts on “January 14, 2014

  1. Bs- 65, 70 (10k pr), 65, 65, 65 txt
    wod-17:43 started at 25 went to 20k and ended up doing 3 pu’s a round by the end. Not a good wod day.

  2. BS: 85×2, 80×3
    WOD: 87 thrusters at time. 30k, 5 ctb until 50 thrusters…then dropped to 3 ctb. First of all, I think I died for a little bit during that WOD. I wanted to cry…and roll up in a ball. Best part, I didn’t actually die, and I kept moving until the time ended. Sure I would have loved to get all 100 but I’m also satisfied with what I did finish. Hard work out folks. Come prepared physically…and mentally. Just keep moving.

    1. When I saw this one last night I instantly felt like amrap of 7 min burpees didn’t seem so bad after all LOL

  3. BS: 80 x 5 failed a couple times :/ think mentally I wasn’t wanting to squat today with all the thrusters that were ahead! lol….
    wod: 22:44 RX Holy hard wod!!!!! went to 3 ctb at 75 thrusters!

  4. bs:110 115 115 115 115
    wod: 12:49 gold. Don’t worry, Coby reminded me that he finished 5 or 10 seconds before me. He couldn’t tell me an exact time, just that he was done before me. Punk.

  5. Squats 180,185,170,170,170
    WOD 23:40 mod
    -5 minutes complete as written then one minute rest one minute work until finished. Weight and MUs RX
    Banded RDLs done

  6. Bs 130 135pr 140(8kpr), 145 fail, 130
    Im happy this big butt is starting to pay off somewhere in my life

    Wod: 16:56 40k 5 pullups each round. Hats off to anybody that completed that rx.Big boy workout that was

  7. BS: 55k

    WOD: 17:32 (100 Thrusters at 20K, 5 PU’s with red band. After 65ish went to 3 PU’s with purple band)

  8. BS: 45k (10k more than last time)
    WOD: 11:58 – 100 thrusters w/ 15k bar & purple/red bands w/ pu’s.

  9. Squats: 77, 77, 70×3
    WOD: 23:44 mu’s for first couple rounds then combined mu with ctb, then all ctb. Time is not accurate because I started my ctb rounds on doing 2 instead of 5. Doh.

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