WOD: OLY WOD (posted on the whiteboard)

CrossFit Northern Kentucky Daily WOD:

Complete as many rounds as possible in 15 minutes of:
10 Kettlebell swings, 2 pood
10 Box jumps, 24 inch box
10 Ring dips

Post rounds completed to comments.

Sign up now for the next Crossfit beginer classes starting on September 10th-21st.  Email us for more info at or text/call 859-380-4904. 

This Saturday is your chance to try something new! Saturday September 1 at 9:00 a.m. at Crossfit Northern Kentucky
Try out Krav Maga!
Learn Self Defense, Have Fun and Get Fit!

Krav Maga is the official self defense and hand-to-hand combat system of the Israeli Defense Forces and is the preferred system for U.S. military and law enforcement personnel. Krav Maga is not a traditional martial art. No katas. No rituals. Based on simple principles and instinctive movements, this reality based system is designed to teach fighting and hand-to-hand combat skills in the shortest time possible. This system is specifically designed to be used by anyone, regardless of size, ability, age or gender. Krav Maga techniques and training methods will ensure you become proficient quickly, improve your overall fitness level and most importantly make you and your family safer and more secure.

Also, Saturdays at 10am Come Try CrossFit FREE!!!! We are open to everyone -regardless of fitness level .  No need to call or set up an appointment!  Just drop in for some challenging “fun”!!!

5 Responses to “Friday!!

  • OLY lifting – 80% of jerk = 155#, 85% = 165#.
    Snatch push press – 70% = 115, 75% = 125, 80% = 135. The press wasn’t too bad, but brining the weight back to the shoulders was a pain. Cool down wod w/some snatches and elevated feet push ups. Great job by the 4:30 and 5:30 peeps doing the CFNKY WOD. Kudos to stud 1 and stud 2 (Jeremy and Jeff) for stepping up with a 70# KB and 30″ box jumps. See everyone tomorrow morning bright and early.

    • jeremy
      12 years ago

      I’m just Trying to keep up with you Jeff.

  • Okay Jeremy- you can yell at me all week to “practice what I preach!” Friday I did the Oly Lift WOD and then decided to do 1/2 of Griff which of course turned into the full Griff. I’m paying for it now and I am sure you will make me pay all week!

    • Knowing Jeremy, I’m sure you will hear nothing about your decision to do “Griff” after the OLY lifting. 🙂

    • Jeremy
      12 years ago

      That a girl Kim. I knew u would come around. If u can get out of bed in the morning your not training hard enough.