Everything listed under: Erlanger CrossFit Box

  • Weekly Programming Week of May 30th - Northern Kentucky's Favorite CrossFit Gym!

    IT'S HOT Every year at this time the same comment is on the tip of everyone's tongue...IT'S HOT!Yes it is and It's not getting cool anytime soon, so be prepared for the heat to come.You need to make sure you dress appropriately and hydrate.If you're a person that sweats a lot, bring a towel.Our building like most warehouses isn't too great at staying cool, plus you throw in 20+ bodies creating more heat and it can get steamy.We will continue to try and find ways to make the buildi...

  • WOD September 19th- Northern Kentucky CrossFit Gym

    FRIDAY This video shows how to kip, this is an often overlooked skill for Toes to Bar. CrossFit - A Kipping Pull-Up Instructional Oly Snatch September WOD 21-18-15-12-9-6-3 KB Snatch, alt 53/35 Toes to Bar

  • WOD May 19th - CrossFit Workouts In Northern Kentucky

    Monday May 19th CrossFit - Coaching The Overhead Squat with Justin Bergh Strength Back Squat  2-2-2-2-2-2 @ 80% WOD "Nancy" 5 Rounds for time 400m Run 15 OHS 95/65 Time Cap 20 min

  • April 21st WOD - CrossFit Class In Northern Kentucky

    Monday April 21st Squats  A1: Back Squat 2-2-2-2-2-2 @ 80% A2: Perfect Muscle Ups 3 sets, add 1 from last week.   WOD: AMRAP 3 min x 3 3 Power Snatches 135/85 6 Clapping Pushups 9 Bar Facing Burpees Rest 1 minute between AMRAPS, pick up where you left off

  • WOD April 16th - CrossFit Workout In Northern Kentucky

    Wednesday April 16th Squats Back Squat 2-2-2-2-2-2 @ 80%   WOD 9-7-5 **Muscle Ups 15-12-9 Deadlift 275/165   **If muscle ups aren't happening, this WOD changes to:   15-12-9 Chest to Bars Deadlifts

  • WOD March 24th, 2014

    Monday March 24th CrossFit Kettle Bell Swing - Northstate CrossFit OLY: Every 30 seconds for 5 minutes 1 Hang Snatch @ 65% (Above Knee) 1 Snatch Balance   rest 2 minutes EMOM for 5 minutes 1 Snatch @ 75% WOD: 21-15-9  Back Squats 225/155 KB Swings 70/53

  • WOD February 3rd, 2014- Northern Kentucky CrossFit Gym

    Monday February 3rd CrossFit - WOD 120213 Demo Front Squat Oly: Snatch: Set 1: 3-5 reps Set 2: 90% of Set 1, 3-5 reps Clean & Jerk: Set 1: 3-5 reps Set 2: 90% of Set 1, 3-5 reps WOD: AMRAP 3 Minutes x4 10 Front Squats 135/95;ns 10 CTB Pull-ups Rest 2 Minutes between AMRAPs

  • WOD January 8th, 2014- Northern Kentucky CrossFit Gym

    Wednesday January 8th Oly:  CrossFit - Back Squat Insights with David Millar, Rob Orlando, and Dave Lipson Snatch  Set 1: +5# from Tuesday, 3-5 reps Set 2: 90% of Set 1, 3-5 reps   Clean & Jerk  Set 1: +5# from Tuesday, 3-5 reps Set 2: 90% of Set 1, 3-5 reps   Strength:  Back Squat 5-5-3-3-3   WOD:  AMRAP 7 Minutes - Climb the ladder 3 Deadlift 185/115lbs 3 Pull-ups 6 Deadlift 185/115lbs 6 Pull-ups 9 Deadlift 185/115lbs 9 Pull-ups And so on.....

  • WOD December 10th 2013- Northern Kentucky CrossFit Box

    Tuesday December 10th        Strength: #1 Tip For Becoming Better In CrossFit FAST! Squat Clean Pyramid 4 @ 50% 3 @ 60% 2 @ 70% 1 @ 80% 2 @ 70% 3 @ 60% 4 @ 50% WOD: 15 minute time cap to complete the following: 200 push-ups 100 sit-ups 50 pull-ups If not completed... Additional 50 burpees

  • WOD December 2nd 2013- Northern Kentucky CrossFit Box

    Monday December 2nd Squat:  5 x 10 pistols (each leg) WOD:  

  • WOD November 19th 2013- Northern Kentucky CrossFit Box

    Tuesday November 19th        Squats: Odd Object Squat (Light) 10-10-10-10-10 Strength:  2011 CrossFit Games Champ, Rich Froning squat cleans 275 Squat Clean 3-3-3-3 DeadLift 3-3-3 WOD:  5 Rounds 15 Burpees 50 Double Unders Rest 2 min Core: Side Plank (L): 60 Seconds Side Plank (R): 60 Seconds Glute Bridge: 60 Seconds Plank: 60 Seconds

  • WOD November 12th 2013- Northern Kentucky CrossFit Box

    Tuesday November 12th        CrossFit Lunge (with variations) - Northstate CrossFit WOD:  For time: Buy In: Run or Row 2k Then 5 Rounds 100m Overhead Walking Lunges 100 Double Unders Cash Out: Run or a Row 2k Core: Side Plank (L): 20 Seconds Side Plank (R): 20 Seconds Glute Bridge: 20 Seconds Plank: 20 Seconds

  • WOD October 30 2013 CrossFit in Northern Kentucky

    Wednesday October 30th CrossFit - Coaching Points for Lifting Stones: Part 1 Strength: Stones & Ropes    WOD: AMRAP 15 min 400m Wall Ball Run 30 Wall Balls 15 HR Push-ups  

  • WOD October 23 2013- Northern Kentucky CrossFit

    Wednesday October 23rd Strength: CrossFit - Push Jerk Elements Snatch 7x1 @ 80-85%   WOD: 10 Burpees 30 Push Jerks 135/95 20 Burpees 20 Push Jerks 135/95 30 Burpees to  10 Push Jerks 135/95  

  • WOD October 21 2013- Northern Kentucky CrossFit

    Monday October 21st Strength: CrossFit - The Kipping Muscle-Up 1A: Clean & Jerk 6x3 @ 70% 1B: Box Jumps 6x3 WOD: 3 Rounds For Time (RFT) 8 HSPU 6 Power Snatches 135/95 4 Muscle Ups Muscle up scale: 2 Chest to Bar Pull-ups + 2 Ring Dips 3 Pull-ups + 5 Ring Push-ups 4 Ring Rows + 4 Push-ups

  • WOD October 16th 2013

    Wednesday October 16th CrossFit - Coaching the Clean and Jerk with Natalie Burgener Strength: Clean & Jerk 7x1 @ 80-90%  WOD: All for time & total time: 60 Wall Balls 20/14 500m Row  10 Snatches 155/100 Rest 3 min Tabata Sit-ups   

3139 Dixie Highway
Building B 
Erlanger, KY 41018 

859-905-0171

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