Thursday
WOD:
REST/SKILL/MAKE-UP
We are currently upgrading our website – We apologize for the inconvenience but the site will be down during some periods of time on Thursday night and Friday morning – please join our Facebook group Crossfit Northern Kentucky to view the wods–feel free to call or email anytime at 859 380 4904 or lucas@crossfitnky.com
Thursday Schedule:
6:00am, 10:00am, 2:00pm,4:30pm and 5:30pm
Friday Schedule:
NO 5am, 6am,9am, 4:30,and 5:30. If you are planning on coming after 6:30pm please call,text, or email us.
Saturday Schedule:
11:00am FREE WORKOUT!!! Bring a friend or come alone and experience our community and workout.
amrap in 15min
3 hspu
5 pull up
7 kte
10 rounds + 2pull ups
2 ab mats
a little mini wod after….pushing the sled, 30 ball slams. 2 rounds because I thought I may die if I did anymore.
Thanks for picking up where I left off Nikki!
Great job by the 5:30 class tonight!
21-15-9
Snatches 55#
Box jumps
Back Extensions
10ish minutes Rx’d
I also did 2 rounds of the mini WOD, but could only push on the way down…Thanks Lola & Lucas for helping me on the way back 🙂
amrap in 15 mins
3 hspu
5 pull ups
7 kte
15 rounds and two tore up hands. my pull up days are put on hold right now.
21-15-9
Snatch 55#
box jump
back ext
FOLLOWED by the Ultimate not so “mini” Mini WOD with Will and Nick
3 rounds
50M prowler sprints/real hard pushes with 75#
and 30 ball slams 10# thanks for the help guys that was great!!!
is that what the “sled” is called? Welp, I really thought Matt was telling people to be a Prowler Panther for laughs.
Made up Tuesday’s workout with Megan asmy partner.
11 wall balls 20lbs
7 deadlifts 205lbs
50m sprint
no idea what the time was
Did 2/3 of the prowler sprint/slam ball wod
Time 8:06
21-15-9
55# snatch
box jumps
back extensions