Crossfit Northern Kentucky » kettle bell swings

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

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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- “Nate”

cmupilam — Wed, 06 Jan 2010 12:28:57 +0000

“Nate“

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

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WOD-Row, KB Swings, Situps

cmupilam — Fri, 11 Dec 2009 12:49:32 +0000

Row 1000 meters
Kettlebell swing 50 reps, 1.5 pood
25 Sit-ups
Row 750 meters
Kettlebell swing 40 reps, 1.5 pood
20 Sit-ups
Row 500 meters
Kettlebell swing 30 reps, 1.5 pood
15 Sit-ups

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Tomorrow (Saturday 12/13) is our last Free Saturday workout of the year.

We workout at 11:00am- Don’t forget you can bring a friend!

Please come and see what Crossfit is all about and consider CrossfitNKY for the New Year!

CrossFit on Access Hollywood

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

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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
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From 102409

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

WOD

cmupilam — Mon, 12 Oct 2009 11:32:56 +0000

“Helen”

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

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From 101009

WOD

cmupilam — Mon, 31 Aug 2009 15:46:00 +0000

“Helen”
3 Rounds For Time:
400m Run
21 Kettle Bell Swings
12 Pull-Ups

WOD

cmupilam — Wed, 12 Aug 2009 11:51:11 +0000

100 Kettlebell Swings for time

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Look who’s doing CrossFit (Kelly Clarkson) here is a link to the story.

K. Clarkson CrossFit