Weekly Programming Week of January 23rd - Northern Kentucky CrossFit Gym

     StrengthBack Squat

For Time
Thrusters @ 95/65
Chest to Bar Pullups

Snatch w/ :03 sec pause in botttom

Monday 6pm BootcampEMOM for 15 minutes , alternating1 Turkish Getup / side5 Inchworms + Pushup5 Single Leg Glute Bridges / side + 5 Glute Bridges
5 Rounds1:00 Burpees1:00 Air Squats1:00 Situps1:00 Rest1:00 Row1:00 Pushups1:00 Rest
     StrengthClean High Liftoff + :05 sec Eccentric + Clean

AMRAP 10 min
3 Handstand Pushups
3 Cleans @ 185/125
3 Cleans
3 Cleans
6 Cleans
6 Cleans
6 Cleans
9 Cleans
*cleans are full ROM

8 min MAX Muscle Ups
8 min MAX Pistols
A) Power Snatch
3 Rounds
3 Hang Power Snatches
3 Burpees*
3 Rounds
2 No Feet Power Snatches
5 Burpees*
3 Rounds
1 Power Snatch
7 Burpees*
*as fast & as high as possible
1:00 Rest after each round

B) For time
75 Box Jump Overs @ 24/20
*EMOM starting at 0:00 , 5 deadlifts @ 70% of 5RM

C) AMRAP 10 min
15 Toes to Bar
50' HS Walk / 3 Wall Walks

4 sets
10 Bicep Curls w/ slow eccentric
50 Banded Tricep Extensions

6pm Bootcamp
3 Rounds25 Banded Good Mornings10 Thoracic Rotations / side10 Seated Wall Slides
AMRAP 25 minutes50 Hand to Hand Swings40 Mt Climbers / leg30 Reverse Lunges20 Burpees10 Calorie Bike


16 min Volume
3 TGU / side
Tuck Pull to Inverted on Bar

EMOM for 24 min, alt
- 5 Shoulder to Overhead
- :40 sec Plate Push
- :40 sec Double Unders

Assault Bike 40 min + Bursts
@ 0:00 ; 10:00 ; 20:00 ; & 30:00
75/60 Calories @ 9 RPE
the remainder of the time, cruise @ 6-7 RPE




Pick your Poison
EMOM x 15 min
Snatch Pull + Snatch*
Every :90 x 12
Power Clean + Clean + Jerk*
*start @ 70% , add weight after 2-4 good reps

For time


KB Swing
Wall Ball


the other lifting piece

6pm Bootcamp Workout

Tabata (1 min rest between tabatas)

  • Jump Rope

  • Burpees

  • Russian KB Swing

  • Plank Walk-Ups

  • Wall Sits

  • KB Swing

  • Rolling Plank

  • Bike


Open Gym 8am-12pm

CrossFit 9:30am 

Bootcamp 11am




12 comments (Add your own)

1. Biana wrote:
That's a smart answer to a diflucift question.

Tue, October 23, 2018 @ 10:40 AM

2. auto insurance rates Marion IL wrote:
Yeah, there are 2 Windows CD for my computer, can t figure out which one -.-Also, i m trying to format my computer because it s filled w/ viruses and adware/spyware on it. But i can t seem to access my computer. When i do it turns on and off all alone.HELP?

Thu, October 25, 2018 @ 9:46 PM

3. cheapest car insurance Woodland CA wrote:
Contentment can be a parfum a person rain cats and dogs within other individuals without any purchasing a not many drops within your family.

Tue, October 30, 2018 @ 3:31 AM

4. no down payment auto insurance in Redford MI wrote:
Zita: obrigada pela excepção:-) foi muito mais do que um quebrar da monotonia!!!Sandra: e viva as novas tecnologias :-) já me disseram que há mais fotos a caminho...

Tue, October 30, 2018 @ 4:00 PM

5. low income car insurance dmv Union City CA wrote:
En même temps, on aurait presqu envie de le mettre sous oxygène pour lui rendre du souffle au Djoko, comme maman Chang, mais si son asphyxie est le seul moyen de réduire au silence la famille Fenouillard et ses avatars trollesques de la toile, vaut mieux lui maintenir la tête dans le sac C est un peu le même problème avec les rictus du fils Murray sur le court et ceux de la mère dans les tribunes.Ceci dit, comme l a dit quelqu un, je suis sûr que Nole fume en cachette.

Wed, October 31, 2018 @ 10:48 AM

6. wrote:
What's up Dear, are you in fact visiting
this web page on a regular basis, if so then you will definitely obtain good knowledge.

Thu, May 2, 2019 @ 1:30 PM

7. wrote:
If you are going for finest contents like me, just visit this web page
daily as it gives quality contents, thanks

Sat, May 4, 2019 @ 1:51 AM

8. wrote:
My brother suggested I might like this blog.
He was totally right. This post truly made my day.

You can not imagine just how much time I had spent for
this information! Thanks!

Thu, May 9, 2019 @ 10:58 AM

9. wrote:
great issues altogether, you just won a new reader.
What might you suggest in regards to your publish that you
made a few days ago? Any sure?

Sun, June 2, 2019 @ 8:59 AM

10. wrote:
I'm not sure why but this website is loading very slow for me.
Is anyone else having this issue or is it a problem on my end?

I'll check back later and see if the problem still exists.

Wed, June 12, 2019 @ 12:57 AM

11. wrote:
Heya i'm for the first time here. I found this board and I to find
It truly useful & it helped me out a lot. I am hoping to present
one thing again and help others like you aided me.

Sun, June 23, 2019 @ 8:02 AM

12. wrote:
I am in fact thankful to the owner of this site
who has shared this wonderful piece of writing at here.

Wed, July 17, 2019 @ 1:50 AM

Add a New Comment


Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.

3139 Dixie Highway
Building B 
Erlanger, KY 41018 


Map - Location