February 12, 2014

1609994_616992101683789_1787369686_nMeet Kilo Intern Luke Schafer!

Announcements!

Competitors:  Stop Procrastinating and Sign Up for the Open Here!  Then, after you register, Armand will place you on teams.

SIGN UP FOR CLASSES!!!!  Click Here to register.

February 13, Valentines Day Special Wod.  Sign up on the board by the drinking fountain!  Those who sweat together, stay together!  Click here for more information!

Kilo Solo:  Men/Women Rx Individual Competition. 1 Day. Sunday February 23. Lay it on the line. For more information and to register go to www.thegymcf.com/competitions

RX:  Deadlift 2×1 @ 10 RPE and 3×1 @ 9RPE superset with 15 Ring Dips. Then, 15min. As Many Rounds As Possible Farmer Carry (35/55). as a class walk in a big circle carrying Kettlebell’s. When you rest your penalty is 20 split jumps. You may not pass anyone while walking. unless the person in front of you steps to the inside of the circle to rest.

Gold: Deadlift 5×3 @ 9RPE superset with 10 Dips. Then, 15min. As Many Rounds As Possible Farmer Carry (35/55). as a class walk in a big circle carrying Kettlebell’s. When you rest your penalty is 20 split jumps. You may not pass anyone while walking. unless the person in front of you steps to the inside of the circle to rest.

Silver: Deadlift 5×5 superset with 10 Box Dips. Then, 15min. As Many Rounds As Possible Farmer Carry (35/55). as a class walk in a big circle carrying Kettlebell’s. When you rest your penalty is 20 split jumps. You may not pass anyone while walking. unless the person in front of you steps to the inside of the circle to rest.

Endurance:  5x 300yd shuttles

Barre:  No Class

Hot Yoga:  10am Warm Yoga class!  Sign Up and Stretch!

Men’s S&C:  Rest

Women’s S&C:  Rest

Competitor:  Google Doc

33 Responses to February 12, 2014

  1. Krista says:

    DL – 85, 90, 95×3 (gold)
    WOD – 19 rx

  2. Lindsey A says:

    DL: 75×3, 80×2 Gold

    WOD: 20 RX

  3. Amber says:

    DL: 55 (5k pr) 5×3
    WOD: 16rx

  4. Belmer says:

    DL: 120, 130 x 3, 135Kg. All triples
    WOD: Lost track, I did a lot of split jumps. Carrying DB sucked

  5. Tom T says:

    DL: 150 140 rx
    WOD: 18 laps. Thanks Armand, you even figured out how to make “going for a walk” suck.

  6. Josh R says:

    120×5 silver
    16 laps rx

  7. Alicia R says:

    DL: 75 gold (red bands for dips)
    WOD: 23 (25lb KBs)

  8. Amanda Jo says:

    DL: 85,87,82×3…Dips on parallel bars
    WOD: 19 Rx

  9. Eric R says:

    DL: 150, 160, 170×3 gold, Ring Dips
    WOD: 23ish rounds RX

  10. Brian A says:

    20.5 laps… I know, only full ones count. But, that last half was worth noting, to me. Am hoping my grip comes back sometime soon..lol This with 45lb dbs. 90 kilos on deadlift.

  11. Michelle B says:

    Dl- 70, 75, 80, 85, 87 (2k pr)
    Wod- 9. Horrible. I highly suggest getting kettle bells before they are gone. Doing this wod with dumb bells sucks

  12. Schotty says:

    DL: 180(10k pr),185(f),160,160,150
    WOD: 21rx

  13. T.Funk says:

    DL: 90, 100 (pr), 90 for rest.
    WOD: 25rx

  14. Abby O says:

    DL: 130,135,137(2k pr),120×2
    WOD: 22rx

  15. Spencer G says:

    DL-120k Gold
    WOD-20rx

  16. Joshua says:

    DL 140,150 (pr), 130,130,130

    WOD 19 rds rx

  17. daveb says:

    80, 85, 90 X3 gold
    26 laps @35

  18. Danae says:

    DL: 100, 95
    WOD: 18 rx. –including a bathroom trip during my time with split jumps.

  19. Reid says:

    DL – 100, 100, 110, 110, 115 Gold, red band for dips
    WOD – 29 (35lb KBs)

  20. Cody Bascom says:

    DL- 130, 140, 140, 140, 140

  21. Jessica Wass says:

    DL: 125-135-140-130-130
    WOD: 23rx

  22. Juan says:

    DL – 90K 5×3 (Gold) superset Ring Dips
    WOD – 12 laps w/55lbs many split jumps :-)

  23. Kyle Duvall says:

    DL: 150, 155(3K PR), 140, 145×2

    WOD: 21 Rx

  24. Kayla says:

    DL: 85,85,75,75,75
    WOD: 17 (35k)

  25. Ross says:

    DL: 190, 210, 220 (pr), 190×2
    WOD: 27 laps RX
    Walked 16 before I set them down, that was the key for me.

  26. Flo says:

    deadlift: 170, 170, 120×3, 120×5 120×5. Some ring dips some on the bars.

    WOD: 22 Rx

  27. Wagner says:

    DL: 190, 200(f), 190, 190, 180

    WOD: 24 Rx

  28. M. Funk says:

    140

    23Rx.

  29. Dave M says:

    DL: 3×100, 2×120 x5

  30. Merf says:

    DL – up to 165
    WOD – 21

  31. Brandi Bartholomew says:

    85,90,95,100,100
    Wod 18 rx

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