Everything listed under: crossfit

  • Weekly Programming Week of May 16th - Northern Kentucky CrossFit Gym!

    IT'S TRIFECTA WEEK This Saturday, May 21st we host the Trifecta Competition and you know we need help from the greatest members around!Pleaseclick hereto signup to judge andvolunteer.This will be our last comp until the Fall and it's going to be a fun one.Come cheer on your fellow Tracks members! THERE ARE NO CLASSES ON SATURDAY Your should be running a few times per week to get ready for Murph!We're only a few weeks away, make sure you check out the event Facebook page,CLICK HERE Beginner Class...

  • WOD June 21st - CrossFit Workout In Northern Kentucky

    SATURDAY Mobility & Strength Day 16: Deadlifting with single leg squat pattern   Deadlift    Build to a heavy 5    WOD MAX Reps      3 min clock 30 Wall Balls 20/14 Max KB Snatches 53/35 alt every 5 Rest 2 min    3 min clock 30 Wall Balls 20/14 Max Burpees to target Rest 2 minutes    3 min clock 30 Wall Balls 20/14 Max V Ups   

  • WOD November 13th 2013- Northern Kentucky CrossFit Box

    Wednesday November 13th 5 RFT @ 135/95 5 Deadlifts  5 Clean & Jerks 5 Snatches    Core: Side Plank (L): 30 Seconds Side Plank (R): 30 Seconds Glute Bridge: 30 Seconds Plank: 30 Seconds Quick tips on the dead lift with Jason Khalipa WOD:

  • WOD September 20th 2013

    Friday September 20th August Athlete Of The Month WOD "Westbrook"

  • WOD August 26 2013

    Monday August 26th Strength: Weighted Pull-ups 3-3-3-3-3 *Move up in weight each set till failure.   ~Rest 5 min~ CrossFit - Walking Lunge Demo   Bench Press 10-8-6-6-4-3-2 *Move up in weight each set, but do not take any set to failure.  WOD:  For time: 50 strict press @ 95 50 Ring Rows 50 Walking lunges @ 95

  • WOD August 14 2013

    Wednesday August 14th Strength: DeadLift 1x3 @ 70% 1x3 @ 80% 1x3+ @ 90% 1xAMRAP @ 80% 1xAMRAP @ 70%   WOD:  "Cindy" AMRAP 20 min 5 Pull-ups 10 Push-ups 15 Squats Your Air Squats Need To Be Perfect!

  • WOD August 12, 2013

    Monday August 12th Strength: World Record - Standing Box Jump 164 cm (64.5 inches) - Really Amazing! Back Squat 1x3 @ 70% 1x3 @ 80% 1x3+ @ 90% 1xAMRAP @ 70%  WOD:  AMRAP 7 min 2,2,4,4,6,6....etc Thruster 95/65 Box Jump 24"/20"    The reason we have this World Record Box Jump video in here is to show you what's possible.  30 months ago Plapp couldn't box jump 20 inches, last week he got 47 1/2.

  • 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

  • WOD July 18, 2013

    2013-07-18 SKILL: Practice Muscle Ups WOD:  Partner Effort: Rest while partner rows   100m 200m 300m 400m 500m 400m 300m 200m 100m CrossFit - Rowing Trainer Course: Technique with Angela Hart

  • WOD July 13, 2013

    2013-07-13 Skill: Practice Any Skill (maybe Deadlifts) WOD: 5 rounds for time: 5 KB Swing 5 Goblet Squat 5 Press (right arm) 5 Press (left arm) 5 Sumo deadlift high pull   All reps done with a kettlebell. All reps and all rounds must be done without EVER setting the kettlebell down. Everytime you set the kettlebell down = 5 burpee penalty. Burpees done at the end of the WOD. *Level 3: 70/55 *Level 2: 55/35 *Level 1: 35/25 Spee...

  • WOD July 10, 2013

    2013-07-10 WOD: "Rowing Barbara" 5 rounds for time, resting 3 mins between each round: Row 500m 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *Scale as needed

3139 Dixie Highway
Building B 
Erlanger, KY 41018 

859-905-0171

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