Crossfit Northern Kentucky » WOD

Wednesday

cmupilam — Wed, 26 May 2010 11:40:50 +0000

Shoulder Press 1-1-1-1-1-1-1 reps

Post loads 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, 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.

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

Saturday

cmupilam — Sat, 22 May 2010 00:14:47 +0000

Slideshow of Karl pics-enjoy

11am Bring a Friend session

Noon -Crossfit class

3pm-5pm stop in and say goodbye to Karl as he heads off to New York City!

Crossfit has officially made it to the website- peopleofwalmart.com

Wednesday

cmupilam — Wed, 17 Mar 2010 10:46:55 +0000

NO 2 PM Classes this week, sorry for the inconvenience.

WOD:

Team Fun!!

Lots of great pics from yesterday’s wod- looks like yesterday was a “teeth gritting kind of day!“

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, 08 Mar 2010 12:58:56 +0000

Deadlift 3-3-3-3-3 reps.

Followed by: metcom from the Sectional

Hint:

From v max vest

Post loads and time 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

CROSSFIT TOTAL FRIDAY

cmupilam — Fri, 26 Feb 2010 02:50:17 +0000

6am and 9am class- max rep work

Crossfit Total max rep social begins at 4:15pm til you’re finished- Bring a healthy snack to share if you’d like!

“CrossFit Total“

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Thursday

cmupilam — Thu, 25 Feb 2010 02:11:33 +0000

Photos of FILTHY FIFTY and more…….

Missed the Filthy Fifty??? Come to the 1pm or 4:30pm class Thursday

The rest of you,– Enjoy your rest day…. eat well, take it easy, see you on Friday