Thursday
Everyone is invited to attend CrossfitNKY Madness Saturday, March 5th 10am-1pm
The event is free and open to your co workers, friends, family- there will be 2 wods, a fitness course, prizes from Fashletics/Rokfit/LifeasRx- Tell 3 new people about the event every day!
Day 53 Burpee Challenge!
Rest/Make-up/Skill Day………………Make up the wod that you missed this week
“Like” us on Facebook-Crossfit Northern Kentucky
The WOW(workout of the week) from the Masters WOD site.
As Many Rounds as Possible in 20 minutes of:
4 deadlifts
3 hang power cleans
2 front squats
1 shoulder-to-overhead
Rx’d weights are as follows:
| Men | Age | Women |
| 135# | 40-44 | 95# |
| 105# | 45-49 | 85# |
| 95# | 50-54 | 75# |
| 85# | 55-59 | 65# |
| 70# | 60+ | 45# |
Your score is total number of reps, each round has 10 reps. Example; if you do 5 full rounds plus 4 deadlifts and 2 hang power cleans your score would be 56 total reps.
Go Visit Alex Scott 6:45pm TONIGHT!!! woohoo! 601 Central Ave. Newport, KY 41071. Bring your ID.
miss and lv!
This WOD may be my new fav…Loved it!!! Thanks for a great workout!
Good job to the 4:30 guys who did Tuesday’s WOD with me tonight! It was a great first workout out of on ramp, even if I did use my baby bell and used the box to help with my elbows to knees!
Is everyone too worn out to comment tonight? Looks like I missed a good one!
Just made up the WOD from Tueday!
25 KB Swings 70#
25 GHD
25 Back Extensions
25 Kness to Elbows
5 rounds
This one completely kicked my butt! I am excited that I finished it.
RX’D at 39 something.
I really liked tonights WOD too! I scaled the weight and did 25 rounds exactly! See you guys on Monday, I’m out of town for the weekend…enjoy it!
Lucas, thanks for taking me in as a 630 straggler 🙂
P.S. it says under the schedule on the site that there’s a 630 class on thursdays so I’m not completely crazy!!!
Finally I was able to get my a$$ to the box. I did today’s WOD and I got 22 rounds…
Justin and I did yesterday’s wod. I had to drop weight and use a thicker band on the pull ups before it was done, but we got through it!
Did the “Masters” wod. AMRAP 135# 4-DL, 3-HClean, 2-FSquat, 1-Overhead (however). Did 16 rnds + 4 DL. Skipped 5AM Friday… as much as I didn’t want to. Need some rest I guess. Looking forward to hitting it hard on Monday again.