Happy Birthday Kike who is currently climbing the mountains of North Carolina! Climb safe and we will see you soon!

Way to go Team CrossfitNKY….it’s official, we are moving on to the Regionals of the Crossfit games competition……June 10-12….contests to ALL who participated as early as Wod 11.1, everything you did made a difference!


Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats


Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

13 Responses to “Monday

  • Julie
    13 years ago

    So proud of CFNKY competitors making it to the next level, what a great team!

    12 rounds + 5 pull-ups all with purple band

  • Stacy
    13 years ago

    15rds + 7 push-ups
    Congrats to all the competitors!

  • Jason
    13 years ago

    Cindy, 16 rounds. Murph warmup?

  • sarah
    13 years ago

    Great job CFNKY on making it to regionals! You guys rock:)

    16 rds + 2 pullups and my first ripped hand

    Awesome work 4:30 class, as usual. Kyle..your Mary was impressive

  • Kristin
    13 years ago

    Mary seemed like my kinda girl today, so I tackled her with Wendy & Jeff at 5:30 🙂

    6 rounds + 10 pistols HSPUs kept me from Rx’ing this one (2 mats). I actually was able to do all of the rounds of pistols away from the wall which I was happy about!

    Great work by the 5:30 class. I know there were a lot of improvements happening with Cindy!

  • I chose Mary tonight to try some new moves and start practicing them. Getting more range of motion on my HSPU with 2 mats and tried a couple variations of pistols….as long as we keep moving forward, we are making progress!

  • I like how you think, Wendy. I wasn’t feeling too great about my Cindy, but when I figure it was a first for me, and I gave it what I had, that’s progress. 12 rounds + 2 pull-ups.

    Great job tonight 5:30 – and to all the Regional qualifiers.

  • Rachel Rosing
    13 years ago

    I did Cindy because I knew she would give me a better workout than Mary since I could do everything RX’d. I deserved the beating. Felt like I spent most my time in missionary. Pretty good though. 14 rounds.

  • Kim D
    13 years ago

    Jason, my thoughts exactly. I think I may be in trouble though…
    Cindy, 11 rounds plus 4 squats.

  • Thanks Sarah, I too ripped my hand open tonight. “Mary” 8 rounds + 5 HSPU, 10 pistols.

  • Linda
    13 years ago

    I’m all about “Cindy”. Did 15 rounds plus pull ups. My goal was to get to double digits…then it got in my head and really needed to make the number 15….must need therapy!

  • I love Cindy! Hate hate hate that I missed this workout…..:(

  • bridget
    13 years ago

    20 rnds + 10 push ups. i think last time i had only 17.