KILO BLOG

January 5, 2018

January Challenge:  Kilo Open Continues!

Upcoming events:  

Kids and Masters Competition | January 19th

Vertical Treadmill Challenge | February 7th

 

 

CrossFit Classes 

RX: SKILL/STRENGTH: Back Squats / DL. 3×3 @ 90% then 3×1 @ 95%. WOD: 100 burpees, 100 1 arm DB Push Press(35/50), 1mile run. Time cap 20 min.

Gold: SKILL/STRENGTH: Back Squats / DL. 3×3 @ 90% then 3×1 @ 95%. WOD: 100 burpees, 100 1 arm DB Push Press(35/50), 1mile run.

Silver: SKILL/STRENGTH: Back Squats / DL. 3×3 then 3×1. WOD: 100 burpees, 100 1 arm DB Push Press(10/20), 1mile run.

No Bar: SKILL/STRENGTH: 100cal row and 100cal bike. WOD: 100 burpees, 100 1 arm DB Push Press, 1mile run.