Weekly Programming Week of January 9th - Northern Kentucky CrossFit Gym

  Warm-up4 Rounds5 Medicine Ball Squats5 Medicine Ball Cleans5 Medicine Ball Thrusters30-50 Single Unders + 10-15 Double Unders
StrengthFront Squat    5-5-5; 90/5*2
WODFor Time90-60-30 , Wall Balls180-120-60 , Double Unders
BonusSnatch w/ :03 sec pause in the bottom    5x2 ; add 5-15lbs to your top triple from 2 weeks ago

6PM BOOTCAMPTabata Row for CaloriesTabata Situps
4:00 Row for meters1:00 Rest1:00 Situps:30 Rest3:00 Row for meters1:00 Rest1:00 Situps:30 Rest2:00 Row for meters1:00 Rest1:00 Situps:30 Rest1:00 Row for meters1:00 Rest1:00 Situps:30 Rest1:00 Row for meters

     Warm-up10 MinutesRow 15 Strokes (5 Legs Only, 5 Legs + Body, 5 Full Stroke)5 Half Kneeling Press, left arm5 Half Kneeling Press, right arm5 Transition Rocks (Incline, Supine, or Elevated)
Gymnastics30 Muscle Ups for time , 10 minute cap
WOD25 min AMRAP, w/ a partner20 Steps Single Arm Walking OH Lunge (Left)20 Steps Single Arm Walking OH Lunge (Right)20 Calorie Row Sprint20 Weighted Situps*each partner performs full amount of reps, just uses partner as rest & to hold feet on situps


12 min EMOM , alternating    10 Single Arm KB Swings, (L)    10 Single Arm KB Swings (R)    10 Divebomber Pushups
5 Rounds    4 Deadlifts (goal weight is last weeks top set of 5)    12/8 Calorie Bike Sprint    :90 sec rest


For Time , 12 min cap


    30-20-10    Deadlift @ 185/125    Handstand Pushups


8 Min Volume    8 Barbell Rollouts    8 Pallof Presses / side
Bonus    40 KB Thrusters for time , 8 min cap
15 Rounds:60 sec Plank:15 sec transition:60 sec Wall Balls1:00 Rest

5 Rounds5 Single Arm Overhead Squats, left5 Single Arm Overhead Squats, right2-4 Strict Pullup + 4-6 Beat Swings0:30-0:45 Front Plank
Power Jerk    4-4-4 ; 90/4
WOD    3 Rounds for time (8 min cap)    21 Power Snaches 75/55    15 Chest to Bar Pullups




EMOM 9, alternating:

a) 100' Kettlebell Front Rack Carry, left arm

b) 100' Kettlebell Front Rack Carry, right arm

c) 10 Perfect Burpees


Clean High Liftoff + 5 Count Eccentric + Clean 2RM, then 2 singles with 2RM weight



12 Power Cleans, 135#/95#

20 Bar Facing Burpees


Back Squat

6-6-6-6, add 5-10lbs to each set from last week

6pm Bootcamp Workout

10 Rounds

:30 sec Bike SPRINT

:30 sec rest

1:00 Russian KB Swings

:30 sec Rest

1:00 Pushups

2:00 Rest


Open Gym 8am-12pm

CrossFit 9:30am 

Bootcamp 11am




7 comments (Add your own)

1. wrote:
Everyone loves it when people come together and share opinions.
Great blog, keep it up!

Fri, October 5, 2018 @ 2:20 AM

2. wrote:
I think the admin of this web site is genuinely working hard in support of his
web page, as here every information is quality
based information.

Sun, October 7, 2018 @ 7:15 PM

3. wrote:
I wanted to follow up and let you know how , a great deal I loved discovering this blog
today. I'd consider it a real honor to work at my company and be able to utilize tips discussed on your site and also be involved in visitors' responses like this.
Should a position connected with guest writer become on offer at your end, please let me

Sat, October 13, 2018 @ 4:44 PM

4. wrote:
Hey There. I found your blog the use of msn. That is a
really well written article. I will be sure to bookmark it and come back to learn more of your helpful info.

Thanks for the post. I will certainly comeback.

Wed, November 21, 2018 @ 5:48 AM

5. wrote:
Hello there, just became aware of your blog through Google, and found that it's truly informative.
I am going to watch out for brussels. I'll
appreciate if you continue this in future. Numerous
people will be benefited from your writing. Cheers!

Thu, December 6, 2018 @ 7:40 AM

6. wrote:
Please let me know if you're looking for a article author for your blog.
You have some really good posts and I feel I would be a good asset.

If you ever want to take some of the load off, I'd absolutely
love to write some articles for your blog in exchange for a link back to
mine. Please shoot me an email if interested.
Thank you!

Fri, February 8, 2019 @ 3:29 AM

7. wrote:
In choosing your decorative accessories, make certain it uses clean lines which is
suitable towards the hue of your home. It is also far better to buy a
power or battery operated machine for warehouse operations.
If they encounter anything amiss, they're going to
notify the builder and ask for that they make changes.

Wed, February 13, 2019 @ 7:26 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