Crossfit Northern Kentucky » sit-ups

Tuesday

cmupilam — Tue, 25 May 2010 03:39:39 +0000

Complete as many rounds as possible in 20 minutes of:
115-pound Hang clean, 15 reps
12 Ring dips
21 Sit-ups

Post number of rounds completed to comments.

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.

WOD- “Angie”

cmupilam — Mon, 04 Jan 2010 04:10:59 +0000

“Angie“

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Many of you are setting new goals & resolutions, many of which include the Paleo style of eating. I will post links and try to attach information more often for you to reference. We are here to help you meet BOTH your fitness and nutrition needs.

Great intro to the paleo lifestyle
Detailed shopping list of foods

Paleodiet.com
Paleolithic diet so easy, cavemen actually did it
Transitioning to a paleo diet

Happy New Year!!

cmupilam — Fri, 01 Jan 2010 11:21:14 +0000

WOD

“Annie“

50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups

Post time to comments.

Friday classes are at 4:30pm and 5:30pm.

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, 27 Nov 2009 20:14:51 +0000

Hang Power Clean

5-5-5

WOD

Complete as many rounds as possible 20 minutes of:
15 Double-unders
15 GHD Sit-ups
15 Back extensions

Post rounds completed to comments.

WE ARE RESTRUCTURING OUR WEBSITE, SO PLEASE EXCUSE ANY ERRORS OR DELAYS YOU MAY RECEIVE.

WOD

cmupilam — Tue, 03 Nov 2009 12:37:40 +0000

For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups

Post time to comments.

WOD

cmupilam — Fri, 30 Oct 2009 07:51:39 +0000

Strength Work

follow by

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Post time to comments.

From rundl

WOD

cmupilam — Tue, 20 Oct 2009 11:30:32 +0000

“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.