RX, Gold, Silver, Endurance:  5x500m Row

Men’s S&C:  Power Clean & Jerk + Clean and Jerk.  Then, 21-15-9 Burpees and Overhead Squat (35/50) 2 min rest 21-15-9 Handstand Push Ups and Sumo Deadlift High Pull (35/50). 12 minute time cap.

Competitor:  RX,  Strict Chest To Bar, False Grip Hold

Mark your calendars for the upcoming events in November!

November 2-4:  Heart of America 4, Springfield, MO (Kilo is taking a team!  Go get um Team Kilo!!)

November 10th:  Whole Life Challenge Final Testing at 7 am.  If you cannot make that time, Armand will test you Thursday November 8 at 5 am.

November 17th:  Living History Farms Race

November 29th:  How to optimize your running: technique and footwear.  5:30-7:30 pm @ The Gym, CrossFit Kilo with Scott Gall Register Here

The Gym sells high quality Krill Oil from Progenex for optimizing our health!  Find out differences between the two Omega 3 supplements:  Krill Oil vs Fish Oil!

RX:  Power Snatch + Snatch.  Then, “Zombieland” adopted from Ames via Greece! For Time 800m Run, 50 Deadlifts (62/90), 50 Box Jumps (20/24), 50 KB Swings (35/55), 50 Wall Balls (14/20) 10ft Target, 50 Overhead Lunges (10/20), 800m Run. 20min time cap. Last time this WOD was completed was 12/1/2009

Gold:  Power Snatch + Snatch.   Then, “Zombieland” Adopted from Ames via Greece! For Time 800m Run, 50 Deadlifts (50/70), 50 Box Jumps (20), 50 KB Swings (35/55), 50 Wall Balls (14/20) 10ft Target, 50 Overhead Lunges (10/15), 800m Run. 20min time cap. Last time this WOD was completed was 12/1/2009

Silver:  Snatch Grip Deadlift and Overhead Squat.  Then, “Zombieland” Adopted from Ames via Greece! For Time 800m Run, 30 Deadlifts (30/40), 30 Box Jumps (12/20), 30 KB Swings (25/35), 30 Wall Balls (10/14) 10ft Target, 30 Overhead Lunges, 800m Run. 20min time cap. Last time this WOD was completed was 12/1/2009

Endurance:  Tuck Jumps, Max height Straight Legged Box Jumps.  Double Unders.

Men’s S&C:  20 rounds of 5 burpees and 5 v-ups

Competitor:  RX, Endurance , +  Ice Cream makers.

Sarah McCormick “Wall Walk”

RX:  Overhead Press and Deadlift. Then, 8 min AMRAP of 3 Bar Muscle Ups, 6 Wall Walks, and 9 Thrusters (50/70).

Gold:  Overhead Press and Deadlift. Then, 8 min AMRAP of 3 Chest To Bar pull ups, 6 Wall Walks, and 9 Thrusters (35/50).

Silver:  Overhead Press and Deadlift. Then, 8 min AMRAP of 3 Pull Ups, 6 Wall Walks, and 9 Thrusters (15/20).

Endurance:  Russian Box Jumps, Single Leg Hops.  Sprints

Men’s S&C:  Same RX

Competitor:  RX, Endurance, + 6 Ring Muscle up Negative x 3

Andy Snyder  “Squat”

Happy Monday!  Starting off the new week allows us to implement a few changes to the structure of our classes. Please utilize any extra time before class to work on your important monthly goals!  Many of us complete the warm up before class begins.  However, the warm up will be completed as part of regular class time, allowing the Kilo coaches to provide you with solid direction and coaching during the warm up and the wod.  Thank you all for working hard and increasing the legitimacy of The Gym!  Keep it coming!

Look at the legitimate impact The Gym CrossFit Kilo has made on the CrossFit world!!  Click here to read more!  Proud accomplishment!

RX:  Back Squats. With a partner complete 100 Double Unders, 50 Chest to Bar Pull Ups, 25 Ring Dips, 50 Clapping Push Ups, 100 Double Unders.  All movements must be alternated between partners so that each athlete completes all of the prescribed work. Time cap 15 min.

Gold:  Back Squats. With a partner complete 100 Double Unders (attempts count), 50 Pull Ups, 25 Ring Dips, 50 Clapping Push Ups, 100 Double Unders.  All movements must be alternated between partners so that each athlete completes all of the prescribed work. Time cap 15 min.

Silver:  Back Squats. With a partner complete 100 Single Unders, 25 Pull ups, 15 Ring Dips, 25 Clapping Push Ups, 100 Single Unders.  All movements must be alternated between partners so that each athlete completes all of the prescribed work. Time cap 15 min.

Endurance:  3×5 Barrier hops. W-Drill x3.  Back Squat

Men’s S&C:  Same as RX

Competitor:  RX, Endurance, + 4 rounds of 10 ring push ups and 5 ring flys.

Don’t forget nutrition is a huge part of training!  Leaner & Sexier

Why Women Can’t Do Pull-Ups  via the New York Times. HaHa!  Really?? Obviously they didn’t test CrossFit Kilo Women!! Here is CrossFit’s response to that article.  It’s comedy!  “Stupidest thing I’ve ever heard.”

Yay!  It’s Sunday Football time!!!  Complete this wod while watching your favorite NFL team play! If you don’t have a favorite team, choose a game from the schedule!

RX, Gold, Silver, Endurance, Men’s S&C, Competitors:  During the game, if any of these calls are made for either team, you complete the penalty as follows:  Touchdown = 30 Squats, Field Goal = 1 min Plank, Coach’s Challenge = 30 Chair Dips, Interception = 30 Push Ups, Fumble = 30 Burpees, 2 Pt. Conversion = 1 min Jumping Jacks, Kick or Punt Return For TD = 1 min Mountain Climbers.

Don’t Forget The Gym’s Annual Halloween Party Tonight!!!

Today’s WOD will take place at NU High School track/football field.  It is located on the east side of Hudson Road just north of the UNI Dome.  Don’t miss this fun WOD!!

RX, Gold, Silver:  Sprint pass and catch. Using a football with even teams play for 30 min. Coin flip for first possession. Ball must be passed within 3 seconds and receiver cannot run more than 3 steps before passing the ball again within 3 seconds. If the ball is intercepted, dropped or fumbled then it will be a turnover of possession. All team members must touch the ball during each possession.

Endurance:  Same

Men’s S&C: Same

Competitor:  Same

Heads Up for Saturday’s workout!  Meet at NU High School Track/football field.  It is located on the east side of Hudson Rd just north of the UNI Dome.  There will be a reminder in tomorrow’s post as well!

Against all odds.  The inspiring motivation of Taylor Morris.  No excuses.

RX:  Power Clean + 2 Jerks. Then “King Kong”. 3 rounds for time of 1 Deadlift (135/207), 2 muscle ups, 3 Cleans (75/115 or 85%), 4 Handstand Push Ups.

Gold:  Power Clean + 2 Jerks. Then “King Kong”. 3 rounds for time of 1 Deadlift (70/100), 2 muscle up Progressions, 3 Cleans (45/70), 4 Handstand Push Ups.

Silver:  Med Ball Clean and Vertical Toss. Then, 3 rounds for time of 5 Deadlift (35/50), 5 Pull ups, 5 Med Ball Cleans (20), 4 Inverted V Push ups.

Endurance:  Russian box jumps, short shuttle x4,  SL Hops, SL Max effort Box Jumps.

Men’s S&C:  Power Clean + 2 Jerks. Then “King Kong”. 3 rounds for time of 1 Deadlift (135/207), 2 muscle ups, 3 Cleans (75/115 or 85%), 4 Handstand Push Up.

Competitor:  Power Clean + 2 Jerks. Then “King Kong”. 3 rounds for time of 1 Deadlift (135/207), 2 muscle ups, 3 Cleans (75/115 or 85%), 4 Handstand Push Up.

Don’t miss the fun!!  Kilo’s Annual Halloween Party Saturday night 7pm at The Gym!

A friendly (and hopefully funny) reminder from your coaches, “Don’t Be That Guy.”

Check out and post on our blog Leaner and Sexier!

RX:  100 Burpees for time.

Gold:  100 Burpees for time.

Silver:  100 Burpees for time.

Endurance:  100 Burpees for time.

Men’s S&C:  Back Squats. Then, As Many Rounds As Possible 8min. Of 4 Turkish Get-ups, 8 Alternating Kettlebell Thrusters, 12 Alt. 1 ARM Kettlebell Swings. All weights are (35/55). Refer to 7/6/2012

Competitor:  5 mile run

Bethany Grabher finishing “Snatch”

RX:  Back Squats. Then, AMRAP 8min. Of 4 Turkish Get-ups, 8 Alternating KB Thrusters, 12 Alternating 1 ARM KB Swings. All weights are (35/55). Refer to 7/6/2012

Gold:  Back Squats. Then, AMRAP 8min. Of 4 Turkish Get-ups, 8 Alternating KB Thrusters, 12 Alternating 1 ARM KB Swings. All weights are (25/35).

Silver:  Back Squats. Then, AMRAP 8min. Of 4 Turkish Get-ups, 8 Alternating DB Thrusters, 12 Alternating 1 ARM DB Swings. All weights are (10/15).

Endurance:  100 Lunges

Men’s S&C:  100 Burpees for time.

Competitor:  RX, Men’s S&C, & Endurance

*AMRAP= As Many Rounds As Possible

More Than Just Fitness, CrossFit

RX:  Power Snatch + Snatch. Then, shuttle run. 25 yd shuttles

Gold:  Power Snatch + Snatch. Then, shuttle run. 25 yd shuttles.

Silver:  Snatch Deadlift and Overhead Squat. Then, shuttle run. 25 yd shuttles.

Endurance:  Speed steps. max height Box Jumps.  Weighted Back Extensions.

Men’s S& C:  Power Snatch + Snatch. Then.  Shuttle run. 25 yd shuttles. Bar Bell Curls and Overhead Extensions.

Competitor:  RX, Endurance, Bulgarian Squats (35/55), Bar Bell Curls and Overhead Extensions.