Crossfit Northern Kentucky

Posts Tagged ‘box jumps’

“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

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

2009 CrossFit Games: Jason Khalipa – video [wmv] [mov]

Underground Fitness Crossfit Boot Camp is a great way to get in shape. CrossFit Boot Camp is for everyone, regardless of experience and fitness level. Through resistance training using your own body weight, randomized movements, and cardiovascular training you can get the lean, toned body that you have always wanted.  Our program focuses on all ten components of optimal physical fitness: endurance, stamina strength, flexibility, power, speed, coordination, agility, balance, and accuracy.  What are you waiting for?  Sign up NOW space is Limited.

Remember to registered for FGB IV

Complete as many rounds in 12 minutes as you can of:

2 Muscle Ups

4 Box Jumps, 30″

6 Sumo Deadlift High Pull, 95/65#

Post number of rounds to comments.

There will be NO 5:30 pm class at UF this afternoon.  We will be meeting  at St. Xavier, on Sycamore between 6th and 7th St in Cincinnati.  The kids race is at 6:30pm and the adults at 7:00pm. For  more info or to sign up go to Downtown Dash and Block Party .

From 0709

Don’t Forget This Saturday 8/8 10am- free WOD! Members bring a friend- if your friend signs up you’ll be entered in a drawing for 1/2 off your September fees.

750m row
Push Press 25
Situps 25
Deadlift 25
Box Jump 25
Pushups 25
Squat 50

Post time to comments.

This was the Chipper at Abby’s level 1 cert at Rogue