CrossFit WOD – 190103
Nikki is no stranger to heavy weights MetCon 21-15-9 Calorie Assault Bike SDHP (75/55) Optional Buy Out “Bodybuilding” Look forward to our up and coming Nutrition Accountability Program and big things in 2019!
Nikki is no stranger to heavy weights MetCon 21-15-9 Calorie Assault Bike SDHP (75/55) Optional Buy Out “Bodybuilding” Look forward to our up and coming Nutrition Accountability Program and big things in 2019!
We had a full conversation on whether or not Ian should be wearing shorts over this or not. You can see what we decided… Partner WOD (MetCon) 50 Calorie Assault Bike Then, 4 Rounds 15 Hang Power Snatch (135/95) 15 Overhead Squats (135/95) Then, 50 Calorie Assault Bike
This is a choose your own adventure kind of day! MetCon For Time 200 DUs 100/70 Calorie Row 70/50 Calorie Bike *Brainstorm a plan, write it up, then attack it Optional Buy Out “Boulder Shoulders” Endurance, after nutrition, is what human beings need to make sure we
Leslie lifting during the tailgate wod. For Reps 30 on/30 off x 5 ea Cal bike DU *Score is cumulative total DU & AAB Optional Buy Out “ScapJacked v3”
What is the proper distance on the bars for the guys of BC to do toes to bar without kicking each other? The answer may surprise you. Cardio For Time .7mile Bike 20 T2B .7mi Bike 20 DB Rev Lunge (50/30) .4mi Bike 10 T2B .4mi Bike 10 DB
Katie out for a ride on the bike… Cardio 21-15-9 Cal Bike 9-7-5 BMU *Retest from 8/17/18 Optional Buy Out “ScapJacked v1” *Staying under 6-7 minutes is very high intensity, high density, high power output way of getting results. In this case, we are working on building pulling
Challenge WOD 2 7 min Clock 20 Total Lunges 20 Ab Mat Situps 20 Push Ups 100 SUs ME Cal on AAB *Score is cals on bike Optional Buy Out “Abs Up” *This is a short workout with a higher level of intensity. With this higher
Saturday we had two teams that took on the Femme Fatales competition. Here’s a glimpse of Nikki and Brooke working through the bike portion for their teams during the biking and burpee wod. We’re so proud of both teams going in with their “wins” and sticking with them. Cardio
Marla working rope climbs, short socks and all. She’s tough like that. Cardio 21-15-9 Cal AAB Alt Db Snatch (50/35) 3-2-1 Rope Climbs Optional Buy Out “ScapJacked v2” 3Rds (not for Time) 20 CrossOver Snow Angels 10 CrossOver ATYT *rest as needed “I will love the light
A Kilo website. All rights reserved.