Friday

WOD:

Individual Competition from the Central East Regional
50 Box Jumps (24/20”)
40 Kettlebell Swings (24/16kg)
30 Burpees with lateral jump over sandbag
20 Sandbag Cleans to Front Squat
10 Overhead Dumbell Press (65/40lb)

Personal Responsibility and Showing Up

“Respect people’s cone of concentration.” “Unwritten Rules.”

Do not work yourself to death  ( Ibetter quit my night Job)

Hot or Cold: What is the Right Choice?

Your office chair is killing you

The Importance of Mobility: The Hips

How to Regain & Maintain Hip Mobility

Buyer Beware: Supplements

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Saturday morning 11am workout is always free! No Crossfit experience necessary, all movements and weights can be scaled to your ability. Bring your friends, family and your co-workers and get a taste of CrossFit Norther Kentucky!

9 thoughts on “Friday

  • Happy Birthday to one of our newest members KIM D from the evening classes. You are making great strides- keep up the positive attitude and hard work. Enjoy your day

  • 16:22 almost rx’d, had to go with 35# DB presses.
    Happy Birthday and Happy Friday everyone.
    50 Box Jumps 20″
    40 Kettlebell Swings 35#
    30 Burpees with lateral jump over sandbag
    20 Sandbag Cleans to Front Squat 65#
    10 Overhead Dumbell Press 35#

  • Happy Birthday Kim!! Great job on your progress too!

    Already forgot my time from today’s WOD…maybe 13:something.
    My box jumps are getting closer, still lagging my right leg back a little just in case…
    Did as rx’d except used 35# DBs for overhead presses and 65# Bar for squat cleans. Slippy hands made for more of a challenge with KBs and DBs.

    Have a great weekend everyone!

  • Happy Birthday Kim!

    50 Box Jumps 24″
    40 Kettlebell Swings 24kg
    30 Burpees with lateral jump over sandbag
    20 Sandbag Cleans to Front Squat 95 (sub with the barbell no 95 sandbag avialable)
    10 Overhead Dumbell Press 130 (sub with barbell no 65 dumbell avialable)

    Time 9:39

  • Sorry I missed 9 am class. Sick kids both were home so i tried to do this at home. LOL i had to really modify but i did–
    50 jump
    40 kettlebell only had 20
    30 burpees -with lateral jump over pillows–UGGGG
    20 front squats with 22 lbs all i had
    10 over head dumbell press 22 all i had

    still was dying — darn burpees–i lost my time i think it was 12 something my cell phone rang and erased my time..

  • Happy Birthday Kim!!

    50 Box Jumps
    40 Kettlebell Swings 35#
    30 Burpees with lateral jump over sandbag
    20 Sandbag Cleans to Front Squat with 65# bar
    10 Overhead Dumbell Press – couldn’t clean the 40# DB’s so had to use the 35#

    Time: 11:04

  • WOD:

    Individual Competition from the Central East Regional
    50 Box Jumps
    40 Kettlebell Swings 53#
    30 Burpees with lateral jump over sandbag
    20 Sandbag Cleans to Front Squat(95# bar)
    10 Overhead Dumbell Press 40#

    Time:14:34

  • 50 Box Jumps 24″
    40 Kettlebell Swings 24kg
    30 Burpees with lateral jump over sandbag
    20 Squat Cleans 95 lbs (w/barbell)
    10 Overhead Dumbell Press (w/ 130 lb barbell)

    Time 13:20

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