Come on in!  If you’re leaving town for the weekend or packin’ up your cooler, get your wod in first!

Work hard so you can play hard:

If you have guests in from out of town, bring them to Saturday morning’s 11:00am bring a friend workout OR if you are not a Crossfitter and your gym is Closed for the holiday, come join us, Please…..we welcome you!

Five rounds for time:
45 pound barbell Overhead walking lunges, 50 feet
21 burpees
Let trailing knee gently �kiss� the ground on each lunge.
Post time to comments.

6 Responses to “Friday

  • Karin
    14 years ago

    Joined the 6 am’ers this morning so I can go swimming this afternoon. 🙂
    Time: pretty sure it was 13:04
    Great job everyone!!

  • Kristin
    14 years ago

    I joined the 6 am’ers so I can pack this afternoon…definitely not as fun as swimming 🙂

    This morning’s (freezing) WOD time was 14:33 (maybe?) Only used 25# instead of rx’d 35# for lunges.

    Have a great 4th of July everyone!

  • Julie
    14 years ago

    So glad to have Shelli to workout with the last two days! Time 15:39rx’d, arms are fried from this week 🙂 Hope everyone has a great 4th of July weekend!

  • Todays wod: 50ft lunges with 35# bar overhead, 21 burpees x 5 rounds
    Time: 13:29

    I also wanted to make-up “Chief” from Monday, so I did a second wod.
    Arms were fried from the previous 105 burpees so I was only able to muster up 85# on the power cleans:
    3PC, 6pushups, 9 squats how many rounds in 3 min, rest 1 minute…do this 5 times
    1st round: 3 plus 3PC
    2nd round: 3 plus 1PC
    3rd round: 4 plus 2PC
    4th round: 4 plus 1PC
    5th round: 4

  • Did “Murph” by myself at the local highschool. 46:05, beat my Memorial Day time by 6 minutes. Missing the comeraderie of the NKY crew this week. See you all on Tuesday! Have a great 4th of July!

  • Great job today Wendy, you rock! My legs are totally fried. Nothing like 250 meters of lunges before a night at work! I think my time was 13:20 Rxd. Happy Birthday to America! See everyone tomorrow