Crossfit Northern Kentucky » overhead squats

WOD-Overhead Squats

cmupilam — Fri, 18 Dec 2009 12:51:49 +0000

Overhead Squats

3-3-3-3-3

Followed by a mini metcom

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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!

WOD

cmupilam — Tue, 17 Nov 2009 13:06:24 +0000

“Nancy”

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

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From 111509 1

WOD

cmupilam — Tue, 13 Oct 2009 02:26:13 +0000

21-15-9 reps for time of:

Ball slams 30#/20#

Pull -ups

Overhead Squats, 95#/65#

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

WOD

cmupilam — Sat, 29 Aug 2009 16:47:31 +0000

Overhead Squat 3-3-3-3-3
Max reps of OHS, 95/65#, as many attempts as desired, only count highest set.

Karin our newest member during FGB

Come Try our Free Intro!!!

Call 859-380-4904 or email us at:

Lucas@CrossfitNKY.com

WOD

cmupilam — Mon, 17 Aug 2009 04:28:16 +0000

There will be no 4:30 pm class this week, sorry for the inconvenience.

“Nancy”

Five rounds for time of:

400 meter run

95 pound Overhead squat, 15 reps

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From OHS

WOD

cmupilam — Fri, 05 Jun 2009 09:02:27 +0000

Overhead Squat 5-5-5-5-5 reps.

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