Everything listed under: Covington

  • WOD October 24th 2014, Northern Kentucky CrossFit Gym

    FRIDAY Strength 1a) Back Squat 6x3 @ 80% 1b) Seated Box Jump 2-1 WOD *16 min cap Row 1000m then 5 Rounds 25 Pullups 7 Shoulder to Overhead 135/85

  • WOD August 29 2013

    Thursday August 29th WOD:  CrossFit - Power Cleans, Mark Rippetoe 3 rounds: 250m row, run or 30 SDLHP 10 thrusters @ 95 rest 60 sec.   ~Rest 5 min~   3 rounds: 10 Power Clean @ 60% of 1 RM 15 burpees rest 60 sec.   ~Rest 5 min~   Tabata* Squats   *For twenty seconds do as many reps of the assigned exercise as you can - then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise. The score is the least number...

  • WOD August 21 2013

    Wednesday August 21st Skill: Clean Complex Hang Pull (Above Knee) x 2 Hang Power Clean (Above Knee) x 1 Front Squat x 1 Spit Jerk x 2   WOD:  "Death By 10m" 1st min 1 10m sprint. 2nd min 2 10m sprints. 3rd min 3 10m sprints.

  • WOD August 13, 2013

    Tuesday August 13th Strength:   Strict Press 1x3 @ 70% 1x3 @ 80% 1x3+ @ 90% Push Press 1xAMRAP @ 90% of strict press   WOD:  10 min AMRAP 10 Pull-ups 20 Burpees 30 Double Unders 40 Wall Balls 20/14 50 KB Swings 53/35 Finish with max reps clean & jerk 135/95

  • WOD August 8, 2013

    Thursday August 8th Strength: 1A: Banded KB Swings 3x20  1B: Pistols 3x10  1C: Empty Barbell Good Mornings 3x10   WOD:  21-15-9 Wall Balls Sumo Deadlift High Pull 70/53 *each round starts with a 20m bear crawl

  • WOD August 1, 2013

    Thursday August 1st You MUST have Active Shoulders in Overhead Squats - MUST WATCH Strength: Turkish   Getup's 3x5   WOD:  3 Rounds   15 OHS 95/65 50 Double Unders   *Scale as needed

  • WOD July 24, 2013

    Strength: Deadlift 1 x 10 @ 55% 1 x 8 @ 60% 1 x 8 @ 65% 1 x 5 @ 70%  WOD:    6 rounds of: Run 200m Rest 60 sec.    *Bonus* 500 double unders

3139 Dixie Highway
Building B 
Erlanger, KY 41018 

859-905-0171

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