Friday

attn: today’s posted Wod is not for everyone…come in to see what you are doing!

WOD:

Rankel

Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters

Post rounds completed to comments.

ALSO- FREE Saturday Wod is tomorrow 10am and 11am as always! Come join us

if you have reached out to crossfitNKY recently with no response, our email was experiencing difficulties we were not aware of…..please email or call again! We apologize for not contacting you- we’d love to hear from you soon!

7 thoughts on “Friday

  • “Rankel”

    Scaled down a bit….

    185# DL
    10 Burpee PUs (I must of read that wrong… damn!)
    10 KB swings, 1.5 pood
    200 M run

    5 rds minus 100m

    I liked that WOD, next time going rx’d

  • Early WOD in Texas:
    10 rounds
    10 pushups
    10 situps
    10 squats
    12:37
    2 minute rest
    3 rounds
    15 box jumps (onto 18 inch step…)
    30 sec handstand

  • if anybody wants to car pool for the warrior dash. I will be leaving from the gym at 7:30am on Saturday and returning on Sunday. I have room for 4 people and their gear.

  • I hate that I have to miss another WOD!! Being sick is so depressing!! Going to have to miss the warrior dash too! Good luck to everyone competing in the dash! Hopefully I’ll see you all next week:)

  • Awesome job by the 9am class!!! I scaled up a bit…to get in shape for the rigional!

    6 DL 275#
    7 Burpee PUs
    10 KB 2 pood
    200M run

    5 rds + 4 burpees

    Good luck to everybody that is going to participate in the WD tomorrow!!

Comments are closed.