January 15, 2014

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Tough Few Days At The Gym!!  Legit Efforts!!!

Keep Up the Hard Work Kilo Members!! 

Don’t Forget…This Saturday at 6pm, Silo Ice Climbing!  Meet up at the Wild Hare after!  Here are some links below you will need to participate!

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!!

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:  2 Snatch + Snatch Balance 4×2 @ 9 RPE. Super Set 5 Plyo Push Ups (to 20″ Box). The, run 1 mile, 30 Box Jumps (20/24″), 40 Kettlebell Swings (55/70), 50 Chest To Bar Pull Ups. 17min cap.

Gold:  2 Snatch + Snatch balance 4×2 @ 9 RPE. Super Set 5 Plyo Push Ups. The, run 1 mile, 30 box jumps (20/24″), 40 Kettlebell Swings (35/55), 50 Pull Ups. 17min cap.

Silver: 4×10 Overhead Squats. Super Set 3 Plyo Push Ups. The, run 1 mile, 30 box jumps (20/24″), 40 Kettlebell Swings (25/35), 50 Pull Ups. 17min cap.

Endurance: none

Men’s S&C:  Rest

Women’s S&C:  Rest

Barre:  No Class

Hot Yoga:  6:15pm class!  Sign up and join us in the Hot Box!  This will help those sore bodies from this week!!

Competitor:  Google Spreadsheet

36 Responses to January 15, 2014

  1. Tom T says:

    Snatch complex: 60(f last snatch) 55 50 50
    WOD: finished 27ctb at cap RX

  2. Amber says:

    Lift: 15k
    WOD: 24 PU silver (2k row)

  3. Alicia R says:

    Lift: 30k (silver – OHS)
    WOD: 16:42 gold

  4. Amanda Jo says:

    Snatch complex: 27,28,29,30
    WOD: 17:14 (19:05 finish) Gold- Not my finest PU performance

  5. Joshua says:

    Snatch and snatch balance 45,47,50,52
    WOD 14:59 gold

  6. Adam Liddle says:

    Snatch-50×4
    WOD-17:20 gold

  7. Michelle B says:

    Snatch- 22 × 3, 20
    Wod- 17:55 (35 kb’s done at time cap)
    Run was horrible.

  8. Westin says:

    Snatch stuff: 25K
    WOD: 18:10, Gold – 13 min. Run, 20″ BJ, 55# KBS

  9. Kyle Duvall says:

    Snatch: 72×2, 75×2

    WOD: 17:36 Rx

  10. Jen says:

    Snatch: 20k
    WOD: 17:07 gold (officially finished last 7 pull ups at 17:38)

  11. Jenni says:

    Snatch complex: 23k
    WOD: 12 pu, blue band, 25 pound kettlebell

  12. Reid says:

    Snatch Complex – 40K all sets
    WOD – 40 pull-ups done at cap. Gold but used 25# KB

  13. Josh Z says:

    Snatch=60k all sets
    WOD=16:28 rx

  14. Eric R says:

    Snatch: 50K
    WOD: 29 CTB RX

  15. daveb says:

    Snatch and balance 30K
    WOD 16:29 Gold

  16. Amy R says:

    17:46 rx. First time doing 55lb kb so alittle slow on those.

  17. Flo says:

    Snatch: 45 45 47 47

    Wod: 17:09 gold

  18. Shantelle says:

    snatch complex 40×2, 42×2
    wod: 17:40 rx with 2000m row instead of run

  19. Krista says:

    Snatch – 35k
    WOD – 16:50 (55lb, red band ctb/last 10 pull-ups)

  20. Kayla says:

    Snatch & Snatch Balance: 25k
    WOD: 20 PU at time cap Gold

  21. Merf says:

    No lift
    WOD – 16:32 subbed row for run and had to do step-ups

  22. Juan says:

    Snatch: 30,32,34,40k
    WOD: 32 CTB Gold (55#Kb)

  23. Jess k says:

    WOD: 17:08, gold

  24. Danae says:

    Snatch:I just did 1.5 rounds at 35k
    Wod: rowed 1600m, 20′ box jumps, 55kb, and did 12 CTB.

  25. Jessica Wass says:

    Snatch stuff: 50k
    WOD: 16:46 Rx

  26. kate says:

    53 x2, 50

    17 CTB rx…

  27. amy l says:

    35k snatch complex
    5 pu. gold

  28. Shannon says:

    Snatch Complex: 40×2, 43×1, 45×1
    WOD: 17:32Rx – run was extra slow

  29. Anna R. says:

    Snatch complex: 45k
    WOD: 17:22 Rx

  30. Anna R. says:

    Oops. I meant 17:17…

  31. Amy S says:

    Snatch complex: 3x20k, 1x23k
    WOD: 17:35 Gold (purple/red band p/u’s)

  32. Stewart says:

    Snatch Complex: 55k x4
    WOD: 16:38 RX

  33. Jason says:

    Snatch stuff: 45k x 4
    WOD: 2000m row, 24 inch box jump, 55lb KB Swing, Pull ups. 28 Pullups left at time cap.

  34. T.Funk says:

    Snatch: 45, 40×3
    WOD: 12 CTBrx at time cap (rowed 2000m)

  35. Sarah B. says:

    Snatch complex: 38, 40, 40/35, 38
    WOD: 17:30 Rx

  36. Amy S says:

    Snatch & Snatch Balance: 3×20, 1×23
    WOD: 17:35 (Gold – p/u’s w/ purple&red band)

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