Monday Mania

Wednesday is St. Patrick’s Day! Show up for a fun, FREE Workout and make sure to

wear Green. If you are new to CFNKY and you come dressed in green you will get the two- week “on- ramp” program FREE. All exercises and workouts are scalable to accommodate any fitness level.


Overhead squat 3-3-3-3-3 reps 3 Rounds 50 Double Unders 15 Ring Push Ups 15 KB Swings Post loads and time to comments.


7 Responses to “Monday Mania

  • Man, oh man———-we went all day without being able to post!………. technical error…….. I thought y’all were boycotting the “Post” section due to this suck wod we had to do today! Jumping rope is my toughest cardio work of all!
    Time: 11:49

    PR on the overhead squats, kind of disappointed though because I didn’t fail- that means I should have pushed harder 🙁

  • Jessica
    14 years ago

    OHS 3X 45-55-65F-60-65F

    Ok, so I took so long doing this wod that the rest of my group finished and were gone and the next class started into their warmup! BUT….I finished the whole $*&# thing!!

    3 rounds

    200 single unders, 15 push ups, 15 KB swings 18#

    So to end on a high note…I did get a couple of double unders in during the warmup. Now to get them consistently so I don’t have to do 4X as many single unders!!

  • Overhead squat 3-3-3-3-3-3-3 reps

    3 Rounds
    50 Double Unders
    15 Ring Push Ups
    15 KB Swings

    Time: 11:08

    Ok, this wod, ring pushups great, KB swings fantastic but double unders HORRIBLE, need more practice….

  • Emily
    14 years ago

    OHS 3-3-3-3-3


    3 Rounds of:

    50 DU
    15 ring push-ups
    15 KB swings


  • Armando
    14 years ago

    OHS 3-3-3-3-3


    3 Rounds of:

    50 DU
    15 ring push-ups
    15 KB swings

    Time 7:47

    Great WOD today! @ 9 class today everybody was excellent…Stacy great job today with the DU, good job Stacy!!

  • Randi
    14 years ago

    ohs 45-55-65-70-75

    3 rounds of 200 SU (i can’t seem to do double unders and count them at the same time)
    15 ring pushups
    15 kb swings

    good first day back 🙂

  • OHS 3-3-3-3-3
    45-55-65-75-85 maybe a PR 🙂
    that DU WOD whooped me I dont remember my time.