Weekly Programming Week of August 1st- Northern Kentucky's CrossFit Gym!

Monday

Warm-Up
Strength
    Back Squat
    3RM ; 90/3*5

WOD
    For Time
    30-20-10
    Calorie Row
    Toes to Bar
Tuesday

Warm-up
  • :60 sec Quad Smash
  • 2 Rounds
    • :15 sec Banded Ankle
    • :15 sec Thoracic Extension Hold on Wall Ball
    • 5 Burpee Broad Jumps
Weightlifting
  1. No Hands Hang Power Clean
    50/3 ; 55/2 ; 60/2 ; 65/1*2
  1. Clean
    75/3 ; 80/2 ; 85/1*2 ; 77.5/3 ; 82.5/2 ; 87.5/1*2 ; 90/1

WOD
    For Time : 15 min Cap
    10-9-8-7-6-5-4-3-2-1
    Deadlift 275/185
    Box Jump Overs 30/24

Wednesday

Warm-up
  • 2:00 Shoulder Smash w/ Lax Ball
  • 3 Rounds
    • 10 Seated Wall Slides
    • 10 Double KB Z Press
    • 10 Tall Jerks
    • 10 Band Pull Aparts
Weightlifting
  1. 2 Push Press + 2 BN Push Jerk + 1 Split Jerk
    Build to a heavy complex then 90/(1+1+1)/5

WOD
    3 Rounds of "Mary" / "Cindy"
    1 Round of "DT"
    2 Rounds of "Mary" / "Cindy"
    1 Round of "DT"
    1 Round of "Mary" / "Cindy"

    "Mary"
    5 HSPU , 10 Alt Pistols , 15 Pullups

    "Cindy"
    5 Pullups , 10 Pushups , 15 Air Squats

    "DT"
    12 Deadlifts , 9 Hang Power Cleans , 6 Push Jerks @155/105

Thursday

Warm-up
  • Crossover Symmetry
  • 2 Rounds
    • 1 TGU
    • 10 PVC Pass Throughs internal & external
    • 10 Ring Rows
    • 10 Jefferson Curls
Skill
    5 Rounds
  • 1-2 Back Lever / Tucked Lever Hold / Skin the Cat / Inverted Tucks
  • 10 Shoot Thoughs
  • 50' HS Walk / Crab Walk / Wheel Barrow
Flush
    0:00-4:00
    20/16 Cals per minute on the Rower
    4:00-11:00
    20 Russian KB Swings
    15 Burpees without the pushup
    10 V Ups
    11:00-15:00
    15/12 Cals per minute on the Bike


Friday

Warm-up
    3 Rounds
  • :15 sec KB Armbar
  • :15 sec Rib Pull
  • :30 sec 3 Way Shoulder
  • 3 Hang Power Snatch + 3 Snatch Grip Push Press + 3 Overhead Squats
  • 3 Hang Power Cleans + 3 Front Squats + 3 BN Jerks
Weightlifting
Pick your Poison
  1. Snatch
    80/2 ; 85/1 ; 90/1 ; 95/1 ; build to a heavy single
  1. Clean & Jerk
    80/2 ; 85/1 ; 90/1 ; 95/1 ; build to a heavy single

WOD
    "Grace"
    30 Clean & Jerks for time @ 135/95


Saturday:
9:30am & 11am Team WOD
Bring A Friend


Sunday
Open Gym 9:30am-12noon

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3139 Dixie Highway
Building B 
Erlanger, KY 41018 

859-905-0171

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