Crossfit Northern Kentucky » SDHP http://www.crossfitnky.com Thu, 29 Jul 2010 16:24:05 +0000 http://wordpress.org/?v=2.9.2 en hourly 1 WOD-SDHP, Ring Dips http://www.crossfitnky.com/wod-sdhp-ring-dips/ http://www.crossfitnky.com/wod-sdhp-ring-dips/#comments Fri, 12 Feb 2010 12:30:20 +0000 cmupilam http://www.crossfitnky.com/?p=3104 7 rounds for time of:
Sumo deadlift high-pull 10 reps
10 Ring dips

Post load and time to comments.

]]> http://www.crossfitnky.com/wod-sdhp-ring-dips/feed/ 4 WOD “Fight Gone Bad” http://www.crossfitnky.com/wod-fight-gone-bad/ http://www.crossfitnky.com/wod-fight-gone-bad/#comments Fri, 29 Jan 2010 12:36:20 +0000 cmupilam http://www.crossfitnky.com/?p=3033 “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.

]]> http://www.crossfitnky.com/wod-fight-gone-bad/feed/ 9 WOD-Thrusters, Power cleans, SDHP http://www.crossfitnky.com/wod-thrusters-power-cleans-sdhp/ http://www.crossfitnky.com/wod-thrusters-power-cleans-sdhp/#comments Tue, 05 Jan 2010 12:24:28 +0000 cmupilam http://www.crossfitnky.com/?p=2819 Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Post rounds completed to comments.


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


]]> http://www.crossfitnky.com/wod-thrusters-power-cleans-sdhp/feed/ 5 Saturday Bring A Friend http://www.crossfitnky.com/saturday-bring-a-friend/ http://www.crossfitnky.com/saturday-bring-a-friend/#comments Sat, 21 Nov 2009 23:20:32 +0000 cmupilam http://www.crossfitnky.com/?p=2416 What a fantastic turnout today for another Saturday “Bring a Friend” day.

Two teams of 6 going through the circuits for 2 rounds—21 and 9

Row 21/9 calories

Med ball cleans 21/9

Thrusters 21/9

Burpees 21/9

SDHP 21/9

Wall balls 21/9

We had a fun time and got a great workout in!  Congrats everybody!

Pictures to be posted soon-

]]> http://www.crossfitnky.com/saturday-bring-a-friend/feed/ 4 WOD http://www.crossfitnky.com/wod-343/ http://www.crossfitnky.com/wod-343/#comments Wed, 18 Nov 2009 12:44:01 +0000 cmupilam http://www.crossfitnky.com/?p=2405 7 rounds for time of:
Sumo deadlift high-pull 10 reps
10 Ring dips

Post load and time to comments

From 111609

Now registering for T.U.Fkids- time to get the kids up and moving-class sessions make a great holiday gift- click the T.U.F.kids link on the left to find out more.

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

Saturday at 11:00 am, we are hosting a FREE workout, bring your friends and family.

These workouts are scalable which means that everyone can participate in them.

]]> http://www.crossfitnky.com/wod-343/feed/ 3 WOD FGBIV/ Are you Ready for this Fight? http://www.crossfitnky.com/wod-fgbiv-are-you-ready-for-this-fight/ http://www.crossfitnky.com/wod-fgbiv-are-you-ready-for-this-fight/#comments Sat, 26 Sep 2009 15:06:54 +0000 cmupilam http://undergroundfitnessnky.com/?p=2123 Fgbsm

“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.

]]> http://www.crossfitnky.com/wod-fgbiv-are-you-ready-for-this-fight/feed/ 0 WOD http://www.crossfitnky.com/wod-309/ http://www.crossfitnky.com/wod-309/#comments Tue, 22 Sep 2009 11:39:05 +0000 cmupilam http://undergroundfitnessnky.com/?p=2108 Five rounds for time of:

15 Knees to Elbows

15 Sumo Deadlifts High Pull 95#/65#

Post time and loads to comments.

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

Four days left to sign up!! Fgbsm
What - Fight Gone Bad,  Read the rules.
Where -  CrossFit Northern Kentucky
When – Saturday, September 26, 2009
Time – Starting at 11am
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