For time:
Run 400 meters
50 Wall-ball shots, 20 pound ball
25 Handstand push-ups
Run 400 meters
30 Wall-ball shots, 20 pound ball
15 Handstand push-ups
Run 400 meters
20 Wall-ball shots, 20 pound ball
5 Handstand push-ups
Run 400 meters

Post time to comments.

Starting next Monday August 23, we are adding a 5 am class.

Sign Up Now for Fight Gone Bad 5!

On Saturday, September 25th, we’ll be hosting Fight Gone Bad 5 to benefit the Wounded Warrior Project, LIVESTRONG, and the CrossFit Foundation!

Last year was lots of fun, so get your friends and family to donate and participate.  Sign up now under our team name of  CrossFit Northern Kentucky.

11 thoughts on “Wednesday

  • For those of you doing Fight Gone Bad, I took the press release available on and modified it into an email that I’ve sent out to everyone I know. If you aren’t really sure how to tell others about what you’re doing, it might be helpful–you can modify it however you need to. I’ve put it in a word document and anyone can download it here:

    hope it helps 🙂

  • This was a good one. At first, I was scared…me run a mile? Even broken. Plus all that stuff in between. Only had to walk like 100m and that was mainly to slow my breathing back down (darn asthma). Took me like 27 or 28 mins, but I made it through and felt pretty good actually!

  • If you see Evan today, give the reminder to do his BIRTHDAY BURPEES. His birthday is tomorrow, the big 30!

  • Way to get started on your promoting your FGB5 wod, Randi!
    Today’s wod was Time: 19:04
    I used the 14# ball and 3 ab-mats for the HSPU. This was a huge accomplishment for me to do all of the HSPU.
    Happy with my performance today- and got to meet some new people since I haven’t been to 9am in a while.

  • Good to see some after-nooners at the 9am 🙂
    My time was 20:36, 14# ball and ab mats for HSPU’s. Some of my HSPUs were more like pulses….
    Great job Wendy, big progress w/ the HSPU’s!!

  • Oh the run-it never gets easier for me!
    26:55 with a 12# ball & mats for HSPU
    Not happy with my time, but happy I came even though I knew what the WOD was 🙂

    Awesome work by the 530 class-as usual!

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