Weekly Programming Week of July 18tth - Northern Kentucky's CrossFit Gym!

Monday

Gymnastics

 5 Rounds 3 Beat Swings + 1-3 Strict Muscle Up + 1-3 Kipping Muscle Ups

 WOD

W/ a partner
AMRAP 24 minutes
    300m Run
    6 KB SN / side @ 53/35



Tuesday

Weightlifting
    Pull + Clean + Jerk from Hang
    80/2 ; 85/(1+2+1) ; 90/1 ; +2.5% until miss then 80/(1+2+1)*2

WOD

 4 Rounds for time (15 min Cap

     30 Cals on the Assault Bike

    10 Overhead Squats @ 115/75 ; 155/105

Wednesday


Gymnastics

 10 Rounds

     :30 sec HS Walk

    :30 sec rest
    :30 sec Walking Lunges
    :30 sec rest

WOD
For Time : 10 min cap
15-12-9-6-3
Strict HSPU / Dips / Pushups
45-36-27-18-9
Unbroken Double Unders


Thursday

Flush

0:00 - 6:00
90/72 Cals on the Bike ; 108/90
6:00 - 11:00
3 Rounds
15 Wall Balls
5 KB SN (L) @53/35
5 KB SN (R)
11:00-15:00
Row 300m
20 Perfect KB Swings
Row 300m










Friday

Weightlifting

Pick Your Poison

 

Snatch

 

    80/3 ; 85/2 ; 90/1 ; +2.5% until miss


Clean & Jerk

 

    80/3 ; 85/2 ; 90/1 ; +2.5% until miss

WOD (18 min cap)
    45 Thrusters @ 75/55 ; 95/65
    45 Toes to Bar
    30 Thrusters @ 95/65 ; 115/75
    30 Pullups
    15 Thrusters @ 115/75 ; 135/85
    15 Chest to Bars








































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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