Everything listed under: WOD Northern Kentucky

  • WOD December 15th 2014, Northern Kentucky CrossFit Gym

    Monday CrossFit - "The Turkish Get-Up Series: The Steps" with Jeff Martone (Journal Preview) Strength A) Squat Build to a 3RM B) 2 Rounds 30:30 Squats with 30% of 3RM WOD AMRAP 20 min 1 Turkish Getup/ side 53/35 15 KB Swings 53/ 35 200m Run

  • WOD May 10th

      Saturday May 10th Remember, Saturdays are FREE and you're encouraged to bring family and friends.  This is why we do team workouts, so people new to CF are able to see what we're about. In teams of 4 or 5 2 people working at a time 2 min rest in between 6 min MAX Calorie Row & AirDyne 6 min MAX Wall Balls 6 min MAX Distance Prowler Push 155/100 6 min MAX Power Clean & Jerks 135/85 6 min MAX Rope Climbs Finish with Tabata Planks

  • WOD March 30, 2014

    Sunday March 30th  Open Gym 9:30am - 11am Oly Class 10am & 11am - Register Online! CLICK HERE

  • WOD March 6th, 2014

    Thursday March 6th MaxWod | Medicine Ball Clean | CrossFit Techniques Strength: 2 Min Max Double Unders Rest 2 Min 2 Min Max Single Unders WOD: Tabata: Thrusters (empty) Rest 1 min KB Swings 53/35 Rest 1 min Med Ball Cleans 20/14 Rest 1 min Plank

  • WOD December 4th 2013- Northern Kentucky CrossFit Box

    Wednesday December 4th Strength Every minute on the minute for 10 minutes 1 squat clean at 65% of 1 RM Every minute on the minute for 5 minutes 4 deadlift  at challenging weight     WOD: For time: 15 Handstand Push-ups  10 Cleans 135/95 10 Pull-ups 20 Deadlifts 135/95 25 Push-ups 15 Back Squats 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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