Wednesday

WOD: from the Crossfit main site.

Three rounds for time of:
35 pound Dumbbell squat snatch, 15 reps, right arm
15 GHD sit-ups
35 pound Dumbbell squat snatch, 15 reps, left arm
15 Toes to bar

Post time to comments.

WOD Demo with Kristan Clever – video [wmv] [mov] [HD mov]

This Saturday there are TWO classes – 9:00 and 10:00, you won’t want to miss it! After class head to Covington to watch our team dominate at the Barbell Blitz! and if that’s not enough for you, Kike will heat things up with a 1:00pm class on Sunday (for members only).ย  Remember Wednesday is Paleo meal delivery day – did you place your order with Belly Fire Catering? I did!

9 thoughts on “Wednesday

  • It would have helped except that I did the WOD after the demo was posted ๐Ÿ™‚ C’mon Lucas- get up at 4 am just to post the videos! I liked the wod- it was a thigh burner! I finished in 10:07 rx. Great to see Stacy D. back this am! Everyone come watch our NKY Crossfit team at Barbell Blitz this Saturday! We need the support ๐Ÿ™‚ Our events are at 9:49 am, 11:30 am and 1:50 pm!

    • Man, I have so many wonderful things running through my head right now about 5am. Posted WOD’s, video’s and lots of other stuff. However, I just want to say, good luck to the Team at the Barbell Blitz! I know you all will represent well. I wish I could be there for all the WOD’s, but life is probably going to get in the way of that. I will do my best to juggle so I can yell for you guys and my awesome wife! By the way, what was the team name?

  • I finally got to come in this week work has been crazy the month. I wish i could make it more often. I did the mondays wod at 115 in 6:xx something then I did this one rx in 15 something my legs are burning. Hard to climb the stairs at our apartment so i’m sitting outside in my truck using the wifi someone carry me please ๐Ÿ™‚

  • Interesting wod. Still limping my low back along so I did the 30 sit up version over the GHD’s. 15 and change. A few TTB in the last round ended up being Toes In Close Proximity To Bar.

    Go luck to the Blitz team this weekend!

    This song keeps going through my head thinking of the event….

    And the man at the back said
    Everyone attack and it turned into a barbell blitz
    And the girl in the corner said
    Boy, I wanna warn ya, it’ll turn into a barbell blitz

    Barbell Blitz……Barbell Blitz!

    Sweet….look it up.

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