KILO BLOG

May 10, 2019

May Challenge:  5 “Murphs”

Mark your calendars for Memorial Day Murph in Waverly!

Totally Naked #4 Featuring Ross Pierschbacher

CrossFit Classes:

RX: WOD 1: 5RFT 12/15cal Bike and 5 RMU.12min cap. Rest 5min on your own. WOD 2: “Helen” 3 Rounds For Time: 400m Run, 21 KB Swings(35/55), 12 Pullups. 12min cap. Ther will be 2 scores.

Gold: WOD 1: 5RFT 12/15cal Bike and 2 RMU.12min cap. Rest 5min on your own. WOD 2: “Helen” 3 Rounds For Time: 400m Run, 21 KB Swings, 12 Pullups. 12min cap. Ther will be 2 scores.

Silver: WOD 1: 5RFT 8/10cal Bike and 5 Strict Pull Ups.12min cap. Rest 5min on your own. WOD 2: “Helen” 3 Rounds For Time: 400m Run, 21 KB Swings(25), 12 Jumping Pullups. 12min cap. There will be 2 scores.

No Bar: WOD 1: 5RFT 12/15cal Bike and 5 Ring Rows.12min cap. Rest 5min on your own. WOD 2: “Helen” 3 Rounds For Time: 400m Run, 21 KB Swings, 12 DB Bentover rows. 12min cap. Ther will be 2 scores.