January 14, 2014

IMG_1890At Kilo, We can never find enough plates to Back Squat

Silo Ice Climbing Video,  

Silo Ice Climbing Waiver

Silo Ice Climbing Location

Announcements!

SIGN UP FOR CLASSES!!!!  Zen Planner is having some problems so please please please make sure you are registering for class times this week!  Click Here to register.

We have combined the 3 and 3:30 class.  We will have a 3:30pm.  No 3pm class.

Check out the information on the 2014 CrossFit Games!! Get Ready!!

Saturday January 18th at 6pm, Silo Ice Climbing!  Meet up at the Wild Hare after!

Master’s Athletes 35 and older, sign up for our competition Master’s Saturday Night Live!  Saturday January 25th.  Scaled and RX divisions.  Partner WODs.  Register and have a great time!!  Click here for more information.

RX: Back Squats 2×1 @ 10RPE 3×1 @ 9 RPE. (Superset with 20sec of pull up bar hanging shrugs). Then, Complete 100 Thrusters (35/52) for time. At the top of every minute stop and complete 3 Ring Muscle Ups (females complete 2).

Gold: Back Squats 5×3 @ 9 RPE. (Superset with 20sec of pull up bar hanging shrugs). Then, Complete 100 Thrusters (30/40) for time. At the top of every minute stop and complete 5 Chest To Bar Pull Ups.

Silver: Back Squats 5×5 @ 9 RPE. Then, Complete 60 Thrusters (bar) for time. At the top of every minute stop and complete 5 Pull Ups.

Endurance:

Men’s S&C:  RX

Women’s S&C:  Gold

Barre:  9:15 am class.  Sign up and get that rock hard bootay!

Hot Yoga:  6:15pm class!  Sign up and join us in the Hot Box!

Competitor:  Google Spreadsheet

43 Responses to January 14, 2014

  1. Krista says:

    BS – 85, 90, 80×3
    WOD – 15:59 (gold/red band)

  2. Victoria says:

    BS: 70,75,75,75 Gold
    WOD: 18:48 25k red band PU

  3. Amber says:

    BS: 35×3 37×2 gold
    WOD: 11:54 gold (bar)

  4. Anna R. says:

    BS: 95, 90k
    WOD: 20:56 went to 1 MU and Emily psychologically and a couple times physically assisted. :D

  5. Michelle B says:

    Bs- 65, 70 (10k pr), 65, 65, 65 txt
    wod-17:43 started at 25 went to 20k and ended up doing 3 pu’s a round by the end. Not a good wod day.

  6. Alicia R says:

    BS: 60k
    Wod: 12:45 25k, CTB attempts (red band)

  7. Adam liddle says:

    Squats-130×2, 120×3
    WOD-14:58 gold

  8. Jessica Wass says:

    BS: 110-115-115-115-115
    WOD: 10:50 with 1 MU and spot

  9. Danae says:

    BS: 85×2, 80×3
    WOD: 87 thrusters at time. 30k, 5 ctb until 50 thrusters…then dropped to 3 ctb. First of all, I think I died for a little bit during that WOD. I wanted to cry…and roll up in a ball. Best part, I didn’t actually die, and I kept moving until the time ended. Sure I would have loved to get all 100 but I’m also satisfied with what I did finish. Hard work out folks. Come prepared physically…and mentally. Just keep moving.

  10. Eric R says:

    Squat: 130 Triples x 5
    WOD: 15:57 Gold (42K Thruster)

    I thought….this will kind of be like Fran….

  11. Blair says:

    BS: 5×3 at 70k
    WOD: 80 reps – 33 at 40k, 47 at 30k

  12. brandi b says:

    BS: 80 x 5 failed a couple times :/ think mentally I wasn’t wanting to squat today with all the thrusters that were ahead! lol….
    wod: 22:44 RX Holy hard wod!!!!! went to 3 ctb at 75 thrusters!

  13. Mac says:

    fucking fuck! 19:53

  14. Jen says:

    BS: 60 x 5
    WOD: 14:57 25k, purple band CTB

  15. Tom T says:

    bs:110 115 115 115 115
    wod: 12:49 gold. Don’t worry, Coby reminded me that he finished 5 or 10 seconds before me. He couldn’t tell me an exact time, just that he was done before me. Punk.

  16. Solo says:

    120 4×3
    19:50 rx weight, 1st 3rds 3mu, 1mu the rest of the way
    Brutal

  17. dave b says:

    Gold 5X3 70, 75, 75, 75, 75
    WOD 11:35 30K

  18. Chris W says:

    BS: 90,100, 105×3
    WOD: 16:59 Gold 5Rds then rest 3 CTB

  19. Reid says:

    BS – 70, 70, 70, 70, 70 Gold
    WOD – 9:50 Silver but did 100 thrusters

  20. Abby O says:

    BS: 105×2 95×3
    WOD: 13:50 35k….ctb turned into pull ups

  21. Farmer says:

    Squats 180,185,170,170,170
    WOD 23:40 mod
    -5 minutes complete as written then one minute rest one minute work until finished. Weight and MUs RX
    Banded RDLs done

  22. Shannon says:

    BS: 95×2, 90×3 -2nd rep not to full depth
    WOD: 19:56 Rx

  23. Kyle Duvall says:

    Squat: 140×2 (PR!), 130×3

    WOD: 77 (52K), 3 MU for the first 5 min, then 2 MU for the rest

  24. Amy R says:

    Bs 72, 74, 70, 69

    Wod 21:58 gold

  25. Flick says:

    145×2, 130
    13:47 Rx

  26. Fleshner says:

    BS 5×3 100k
    WOD 40k 18:12 pullups
    Burpees please

  27. Flo says:

    Bs 130 135pr 140(8kpr), 145 fail, 130
    Im happy this big butt is starting to pay off somewhere in my life

    Wod: 16:56 40k 5 pullups each round. Hats off to anybody that completed that rx.Big boy workout that was

  28. Jeremy M says:

    160,180/162
    21:45

  29. Charlie D says:

    175, 180, 175 x 3
    13:54 rx

  30. Lindsey A says:

    BS: 55k

    WOD: 17:32 (100 Thrusters at 20K, 5 PU’s with red band. After 65ish went to 3 PU’s with purple band)

  31. Amy S says:

    BS: 45k (10k more than last time)
    WOD: 11:58 – 100 thrusters w/ 15k bar & purple/red bands w/ pu’s.

  32. Juan says:

    BS: 80,85,90,90 Gold
    WOD: 100 (40K ) Thrusters at 25:03 w/ CTB

  33. Lacey G says:

    BS: 35k Silver

    WOD: 10ish minutes – Silver with 15k bar

  34. kate says:

    BS: 115, 105

    21:38 modified rx (after a few rounds went to 1 min work, 1 min rest until done)

  35. Sarah B. says:

    Squats: 77, 77, 70×3
    WOD: 23:44 mu’s for first couple rounds then combined mu with ctb, then all ctb. Time is not accurate because I started my ctb rounds on doing 2 instead of 5. Doh.

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