Crossfit Northern Kentucky

Posts Tagged ‘box jumps’

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“

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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

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.

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

“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.

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