Crossfit Northern Kentucky » box jumps

Wednesday

cmupilam — Wed, 24 Feb 2010 12:34:25 +0000

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

WOD- Wall Balls, Box Jumps

cmupilam — Wed, 10 Feb 2010 12:32:34 +0000

NO 1 PM Today

For time:

10 Walls Balls, 50 Box Jumps

20 Wall Balls, 40 Box Jumps

30 Wall Balls, 30 Box Jumps

40 Wall Balls, 20 Box Jumps

50 Wall Balls, 10 Box Jumps

WOD-Deadlifts

cmupilam — Mon, 25 Jan 2010 06:00:21 +0000

Tabata mash up:
Deadlift
Box jumps
3min rest

as many rounds as possible in 5mins:
Deadlifts x 4
Box jumps x 8
3min rest

every minute on the minute for 10mins:
Deadlift x 2
Box jumps x 6

post total tabata reps/amrap rounds/highest minute completed.

Study: Running Shoes Could Cause Joint Strain

Paleo Waffles

Recipe from Son of Grok

Ingredients:
– 8oz Organic Cream Cheese
– 1 cup almond flour
– 1 half cup shredded coconut.
– 4 eggs
– 1-2 teaspoons vanilla
– dash of cinnamon

Waffle Syrup:
– Fruit, frozen berries that are put in the microwave and then chopped and mashed makes a great natural syrup!

( I use blueberries)

Directions:
1. Pulse half cup of shredded coconut in a food processor or blender until you have a kind of coconut flour. ( I bought mine already shredded from the local health food store). This makes a great coconut flour that is full fat and less dry than pre-made almond flour which is usually de-fatted.
2. In a mixer or mixing bowl, combine all ingredients and mix well to create a batter.
3. Cook your batter on the waffle iron. If you dont have a waffle iron, you could probably make them pancake style in a pan on the stove.

Saturday 11:00am

cmupilam — Sat, 23 Jan 2010 04:25:54 +0000

Bring a friend-weekend wod at 11:00am

TUFkids at 1:00pm

WOD-“Christine”

cmupilam — Wed, 16 Dec 2009 12:40:00 +0000

“Christine”
3 rounds for time:
500m row
12 body weight deadlifts
21 box jumps 20″ box

Post time to comments.

Lumberjack Memorial WOD-Saturday!

cmupilam — Sat, 05 Dec 2009 01:57:17 +0000

Honor those who died at Fort Hood with today’s Hero Workout at 11:00am DON’T FORGET TO BRING YOUR FRIEND(S)

“Lumberjack 20“

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

Post time to comments.

Fight Gone Bad IV – Do It Right Now from Sportsgrants on Vimeo.

On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

This workout is in honor these soldiers, one month after the murderous rampage. We are asking the CrossFit community to make donations in honor of these soldiers at cflumberjack.org.

“CrossFit ‘Hero WOD’ Saturday” article in the Fort Hood Sentinel.

**Go Mindy! She’s at Crossfit Lexington for her Level 1 Cert- can’t wait to hear all about it!

Team WOD

cmupilam — Sat, 14 Nov 2009 18:24:14 +0000

Beautiful day with lots of lookers as we took the wod outside.

The wod included:

4 teams of two:

Laura/Chuck daughter/father

Emily/Alicia sisters

Greg/Sarah father/daughter

Armando/Wendy cousins

5 stations:

squats/sprints lunges/kb swings

row/jump rope box jumps/push ups

flying burpees/situps

WOD

cmupilam — Sat, 24 Oct 2009 16:53:32 +0000

Complete As Many Rounds As Possible in 12 minutes of:
4 Toes to Bar
8 Box Jumps
12 Kettel Bell Swings
Post rounds to comments.

From 102409

Come Try Our FREE Intro!!! Call 859-380-4904 or email us at lucas@crossfitnky.com

WOD FGBIV/ Are you Ready for this Fight?

cmupilam — Sat, 26 Sep 2009 15:06:54 +0000

“Fight Gone Bad!”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

WOD

cmupilam — Mon, 21 Sep 2009 11:41:31 +0000

Tabata mash up:
Deadlift
Box jumps
3min rest

as many rounds as possible in 5mins:
Deadlifts x 4
Box jumps x 8
3min rest

every minute on the minute for 10mins:
Deadlift x 2
Box jumps x 6

post total tabata reps/amrap rounds/highest minute completed.

Picture of Coach Glassman and Nicole

Today’s 1:00 PM class has been moved to 2:00pm- Hope to see you there!

Come Try Our FREE Intro!!! Call 859-380-4904 or email us at lucas@crossfitnky.com