Crossfit Northern Kentucky » Pull-ups

Monday

cmupilam — Mon, 24 May 2010 14:33:37 +0000

WOD:

“Cindy”

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Post rounds and fractions of rounds completed to comments.

Call us or email us today for a free Intro Session and find out how CrossFit Northern Kentucky can help you reach your health and fitness goals! 859.380.4904

Friday

cmupilam — Fri, 26 Mar 2010 14:30:03 +0000

“Fran“

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

Study: Last Supper paintings supersize the food

Tuesday

cmupilam — Tue, 09 Mar 2010 12:10:54 +0000

Please be sure to periodically check the tab CFNKY news for member info. This is a great page for notes and announcements- I always date it when it is updated so you know if there is something new. Check it out now because I want your testimonials!

Remember there is no mid afternoon classes on Tuesday.

WOD:

“Barbara“

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Post time for each of five rounds to comments.

Monday

cmupilam — Mon, 01 Mar 2010 04:55:18 +0000

ABOVE : This pictures was taken by Spc. Bounnavong of KY-ADT in Bagram ,Afghanistan in the picture is Spc. Peace performing a OHS with a 12×12 to the right SFC Bradley a level one CrossFit certified and to the rightof him Sgt. Murley all soldiers are from KY. Thanks for the Picture Guys

We Support our Troops and are very proud of our men and women from Kentucky who serve this Great Nation, you are in our thoughts and prayers.

WOD:

“Garrett“

Three rounds for time of:
75 Squats
25 Ring handstand push-ups
25 L-pull-ups

Post time to comments.

Enlarge image

Marine Capt. Garrett T. “Tubes” Lawton, 31, of Charleston, West Virginia was killed by an IED strike in Herat Province, Afghanistan on August 4, 2008. He is survived by his wife, Trisha, and two sons, Ryan, 6, and Caden, 4.

Remember this weekend is the ARNOLD!!

The Sectional Event is being held as one element of the Arnold Classic on March 7. CrossFit HQ will be hosting a booth – stop by to compete in WODs, pick up swag from the CrossFit store and mix it up with HQ trainer-athletes Chris Spealler, Josh Everett and Crystal McReynolds. CrossFit Kids will be hosting a booth too, so bring the whole family.

As a reminder, the Arnold Classic Event is the largest multi-sport festival in the world so we expect the Columbus area to be very busy. Please make your hotel reservations by clicking here. Every hotel room in Columbus will eventually sell out. excerpt taken from the crossfit games 2010 web site.

Important Dates and Times Line:

March 3rd, 5:00 PM – WODs Released
March 6th, 12:00-4:00 Early Check In Room B200 – Sign Waivers and get arm band and numbers. The more people who come during this time will help us greatly for Sunday.
March 7th, 6:30-7:30 AM Late Registration – If you miss this you WILL NOT COMPETE
March 7th, 8:00 AM The event will kick off. The WODs and heats will run pretty much consecutively until almost 6:00 PM. Plan accordingly.

Go ans Support your CrossFit Family

Tuesday

cmupilam — Tue, 23 Feb 2010 08:39:40 +0000

Five rounds for max reps of:
2/3 Body weight thruster
Pull-ups

Post reps for both exercises in all rounds.

Happy Birthday Meghan!!

From Meghan Kb Swing

Wednesday

cmupilam — Wed, 17 Feb 2010 12:38:04 +0000

For time:
50 Wall ball shots, 20 pound
25 L Pull-ups
40 Wall ball shots, 20 pound
20 L Pull-ups
30 Wall ball shots, 20 pound
15 L Pull-ups
20 Wall ball shots, 20 pound
10 L Pull-ups

Post time to comments.

Happy Birthday Roddy!!

WOD- Deadlift, Pull-ups

cmupilam — Fri, 05 Feb 2010 12:42:42 +0000

For time:
225 pound Deadlift, 15 reps
50 Pull-ups
225 pound Deadift, 12 reps
40 Pull-ups
225 pound Deadlift, 9 reps
30 Pull-ups
225 pound Deadlift, 6 reps
20 Pull-ups
225 pound Deadlift, 3 reps
10 Pull-ups

Post time to comments.

WOD- “GI Jane”

cmupilam — Mon, 01 Feb 2010 05:12:26 +0000

For time:
100 Burpee pull-ups

Ideally, the pull-up bar is one foot above your reach.

Post time to comments.

Congratulations Armando on Completing your Level 1 Cert!!

Look for the Guy with no shirt!

WOD- Squats, pull-ups and push ups

cmupilam — Tue, 26 Jan 2010 16:01:53 +0000

With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.

The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout’s formula for as long as possible.

Don’t do more than 60 squats in any round.

In any case, stay moving for at least 12 minutes.

Post results to comments.

WOD- “Jackie”

cmupilam — Fri, 22 Jan 2010 12:26:12 +0000

Thrusters
3-3-3

“Jackie”
For time:
Row 1,000 meters
Thruster 45 pounds, 50 reps
30 Pull-ups

Post time to comments.

Check out these before/after photos of Greg, Scott, Karin, Mindy, Justin- unfortunately I cannot figure out how to slideshow them in order-Everyone has lost a lot of weight and restructured their bodies. Notice the definition and leanness brought out in Karin, as well.