Everything listed under: Ft. Mitchell

  • WOD September 19th 2013

    Thursday September 19th Movement Demo - The Box Jump (Stepping Off/Jumping Off) Strength: Clean Complex 5x3 @ 65% of clean 1 Rep = 1 Full Squat clean, 1 hang power clean, 1 front squat   Hang Power Snatch 3x3 @ 40%   WOD: 30-20-10   KB Swing 2 pood/ 1.5 pood Box Jumps 24"/20"

  • 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 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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