February 19, 2013
Announcements!
Don’t Forget To Register for the CrossFit Open! Ask one of the Kilo Coaches to help if you aren’t sure how!!
Register for classes under Zen Planner!
GREAT JOB blogging your workouts on this website! Remember, two or three months from now you will be able to see your progress!! Keep BLOWING UP this blog page Kilo members!!
The Lost and Found box is being taken to Good Will Friday night! Look through it before Friday if you have lost something!
KILO Meet-Up at Doughy Joey’s Thursday, February 21st @ 7:00 pm.!
Saturday & Sunday, February 23rd & 24th. All Day. Battle for The Five Seasons. Compete or don’t compete. either way come and see this competition held by our sister gym CrossFit 2.2. Click here for more info.
Learn how to defend yourself!! We are hosting a Self Defense Seminar Thursday February 28 at The Gym!! Click here and purchase a “Thursday Seminar”, then register for the Self Defense Seminar.
RX: 3×1 Power Snatch and 3×1 Snatch @ 95%. Then, As Many Rounds As Possible 18min. Of 15 Box Jumps (20/24), 12 Push Press (35/52), 9 Toes To Bar.
Gold: 3×3 Power Snatch and 3×3 Snatch. Then, As Many Rounds As Possible 18min. Of 15 Box Jumps (20), 12 Push Press (30/40), 9 Toes To Bar.
Silver: 3×10 Snatch Grip Deadlift, 3×10 Overhead Squats. Then, As Many Rounds As Possible 18min. Of 15 Box Jumps (20), 12 Push Press (20), 9 Knees To Elbows.
Endurance: 5x20yd bounds and 3x500m row
Men’s S&C: RX
Women’s S&C: SILVER
Competitor: RX/ your skill choice for 20min
PS / Snatch – 45k
WOD – 7 rds + 1 rep Rx
BWC – Done
Snatch-70k
PS-75k
WOD-5 rds + 17 reps Rx
Power Snatch: 63 (PR)
Snatch: 65 (PR) Thanks Sarah for all your instruction to help me finally get that last rep after several missed attempts.
WOD: 6 rds + 8 reps (50K PP) #poorlistener
BWC: done
Nice job Tom!!!
10rds +15
Snatch-25k Gold
PS-20k Gold
WOD-4 rounds with 5 box jumps into the 5th round. 25k for the PP. Thanks Sarah for the reminder of pushing through with my feet in the PP. Helps so I don’t use my arms so much.
PS: 42, 44, 45
Snatch 47, 50(F), 50, 52(F), 52
wod: 6+15 rx
Em: You bring me to tears with your snatch comments! AND way to improve your number of rounds from last yr to this year! You go girl!
Nice job to everyone in 8:45 this morning!! Way to push through the wod!
PS: 17k
Snatch: 10k
Wod: 6 rounds +12 push press (silver, 20k)
PS: 37, 40 (fail), 40, 40
FS: 35 (turned out to be a power…), 35, 35
WOD: 5 rds + 3 reps–RX PP, Gold/RX TTB, KTE, and did 2 rds of Men’s height box jumps and rest RX. I was all over the white board today
PS: 35, 40, 43k (new pr)
Snatch: 45, 47, 47 (pr by 4k)
WOD: 7 rds + 5 reps RX
BWC: done
Power Snatch 50×3
snatch 40,45, 50
WOD 7+3 (Gold, knees to elbows)
PS/Snatch – 30k Gold working on it!
WOD – 5+26 rx
50-52-54k
57-60-62f
10 plus 26 rx
Snatch work: hit a solid 60 on full
WOD: 6 + 21 Rx
pwr 100, 105, 110
snatch 100, 110, 122f
9rnds + 34reps
Ps 50,55 60 failed
Snatch 50, 55 missed twice
Wod 6 rds 21 reps 52 kilo rx holy s hit push press was hard
PS: 77
Full: 85, Missed 90
WOD: 12+6 Rx
Power Snatch: 30k first round, 35k round 2 & 3
WOD: gold 3 rounds + 32
PS: 40k (5k PR!!!)
Snatch: 35k
WOD: 3 rds + 15 reps Rx
Thanks Shane and Amy for pushing me!
P.S.- 50,55,60(F)
Snatch- 50,55,60(F)
WOD: 5rds + 24 Reps RX
95 and 105 More than 11 because I was wayyyy ahead of Sarah and sonia
yes, bc you were soooo far ahead i’m sure… (sarcasm)
Pwr Snatch: 60-62(2k PR)-65f
Snatch: 65-67-70f
WOD: 10+22 Rx (6 reps better than last year)
Nice job, Jess! Help me out…when did we do this one last year? Thx!
It was open WOD 12.3 last year. So, like around March 10 I think I found it.
PS: 45, 47, 50(f), 47
Snatch: 45, 47, 49(f) – wasn’t my day for snatch
WOD: 8rnds Rx – 99 reps more than last year
PS-20,20,20
FS-20,20,20
WOD-7 rounds. 20k push press. Knees to arms.
Pwr Snatch 75,80,85
Snatch 80,85,90
WOD 7 + 24 RX
power 60f, 58, 60
full 60, 65, 68f
8 + 7 rx
PS&S 50k, 52k,53k, 55k fail
Wod 5+12
PS-65-70-76f
Snatch-60-60f-60 it mabe time to drop weight an work on form.
WOD-6+21rx
Ps 80
S 85
7rds+8
Pwr snatch 65 muscled it 60,60
Snatch 55,55,55
Wod 6+ 2box RX getting better at rebound off of 24inch ttb getting better slowly
PS: 3 attempts at 42 (one successful 42k PS in warmup).
Snatch: 45, 2 attempts at 47.
WOD: 8+12 RX
6+17 last year!
Pwr snatch: 90/95f/100f
Snatch/90/95/100(took three times but I finally caught it)
Wod: 7 something.
PS: 45, 50, 55 kg
S: 40, 40, 45 kg
WOD: 6 RDS gold
60 SGDL
PVC pipe OHS
5 rounds + 15 BJ
PS: 20,25,25
Snatch: 20
WOD: 6 rounds + 6 box jumps
BWC: Done