KILO BLOG

November 9, 2018

Wellness challenge: Meditate for 1 minute every day.

Tonight is the last chance to CrossFit FREE at 6:15 PM!

Check out our November news here!

THIS MONTH: We’re collecting goods for the food pantries at the UI Stead Family Children’s hospital. Our goal is to fill the grey tote!

RX: 8min clock, 4min EMOM 5 B.S. @ 75%(same as dirty 30), 4min EMOM 5 F.S. @ 80% of B.S. Then, Buy in with 100 Double unders, 3 rounds of 21 wallballs(14/20#), 15 Weighted Sit Ups(10), 9 Deadlifts(225/315), and cashout with 100 double unders. 15min cap.

Gold: 8min clock, 4min EMOM 5 B.S. @ 75%(same as dirty 30), 4min EMOM 5 F.S. @ 80% of B.S. Then, Buy in with 50 Double unders, 3 rounds of 21 wallballs(14/20#), 15 Weighted Sit Ups(10), 9 Deadlifts(155/225), and cashout with 50 double unders

Silver: 8min clock, 4min EMOM 5 B.S. @ 75%(same as dirty 30), 4min EMOM 5 F.S. @ 80% of B.S. Then, Buy in with 100 Single unders, 3 rounds of 21 wallballs(10/14#), 15 Butterfly Sit Ups, 9 Deadlifts(65/95), and cashout with 100 single unders

Bronze: 100 Goblet Lunges. Then, Buy in with 100 Single unders, 3 rounds of 21 wallballs(10/14#), 15 Butterfly Sit Ups, 9 KB Deadlifts, and cashout with 100 single unders

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