Crossfit Northern Kentucky » Row

Friday

cmupilam — Fri, 19 Feb 2010 12:40:05 +0000

Five rounds for time of:
Row 500 meters
135 pound Power clean, 12 reps
95 pound Thruster, 15 reps

Post time to comments.

WOD

cmupilam — Tue, 09 Feb 2010 16:21:05 +0000

Row 500m

50 Double-Unders

Five rounds for time.

Monday

cmupilam — Mon, 08 Feb 2010 13:27:58 +0000

Here is your Monday Wod preview story:

Moses is the only trooper who shows up for 6am. Coach Lucas comes home at 7am, crawls into bed and says “Man, Moses is a great guy- he worked his ass off, that is a TOUGH wod!”

I don’t know the wod so I cannot post it yet, but there’s your preview!

Lots of birthday burpees for me today-ugh!

WOD “Fight Gone Bad”

cmupilam — Fri, 29 Jan 2010 12:36:20 +0000

“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.

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.

WOD- Row

cmupilam — Tue, 22 Dec 2009 13:13:40 +0000

Four rounds of:

Row 500 meters

Rest as needed

post times to comments.

From Drop Box

WOD-“Christine”

cmupilam — Wed, 16 Dec 2009 12:40:00 +0000

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

Post time to comments.

Saturday-Bring a Friend

cmupilam — Sat, 12 Dec 2009 18:05:42 +0000

What a fantastic turnout of “friends”- Thanks to Karin for bringing Julie, Ashley for introducing Shannon, and to Mindy for both Chip and Jeff-

2 person teams- 1 person work/one person rest/then switch

Rowing

Squats

Situps

Pushups

Pullups

Check out this Amazing kid

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

Post time to comments.

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

WOD

cmupilam — Fri, 04 Dec 2009 12:24:42 +0000

Row 2K

Post time to comments.