Crossfit Northern Kentucky » squats

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

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

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- “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

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- “Cindy”

cmupilam — Mon, 07 Dec 2009 12:57:11 +0000

“Cindy“

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

Post your rounds completed to comments.

Congratulations To Mindy on completing her Level 1 Cert

From Mindy Level 1 Cert

Enlarge image

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.

WOD

cmupilam — Mon, 05 Oct 2009 11:48:39 +0000

“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.

HAPPY BIRTHDAY TO Emily W.

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

WOD

cmupilam — Mon, 24 Aug 2009 04:03:32 +0000

“Tabata Something Else”

Post total reps from all 32 intervals to comments.