*Burpee Challenge day 23*

Don’t forget to VOTE and tell everyone you know to VOTE too-write-in “Crossfit Northern Kentucky” under the health club/workout section



With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.

The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout’s formula for as long as possible.

Don’t do more than 60 squats in any round.

In any case, stay moving for at least 12 minutes.

Post results to comments.

18 Responses to “Tuesday

  • chrissy
    13 years ago

    Burpee challeng day 23…check! Great way to start a lovely day of class and work…see you all tomorrow!

  • Kristin
    13 years ago

    I have a dinner after work tonight so I worked out this morning at a class at my gym at work:

    15 burpees
    25 air squats
    30 chest to ground push ups
    50 sit ups
    30 chest to ground push ups
    25 air squats
    15 burpees

    ~10minutes rx’d…those push ups sucked!

    Burpees done, too (and had to do yesterdays also…uhhh!) See you guys tomorrow 🙂

  • After today’s workout I stopped at the grocery. I accidentally dropped a piece of lettuce on the floor. I looked at the lettuce leaf on the floor and thought to myself “there is no way I can SQUAT down and pick that lettuce up” so I left it there, I hope no one slips and falls! Have fun with today’s WOD!

  • stacy
    13 years ago

    That is awesome Kim!!!! I had to walk up stairs and didn’t think I was going to make it. That being said I’m not going to post my rounds until I see what the evening girls accomplish tonight. All I can say is Liz…Kim set the bar high just for you!

  • Karin
    13 years ago

    Not sure I am up for this squat challenge today. I remember how much I hurt after doing this workout the last time. 🙂 See you guys at 4:30!

  • Michael
    13 years ago

    Hey Kristin did ur mini WOD today at the Firehouse u came up with, not too bad….Finished in 9:52, and yes the push ups did suck!!! See everyone tomorrow sometime 9am or 2pm

  • you guys are f-ing nuts………and really good at it, too! I cannot comprehend how you did what you did…………..
    and Kim, I think I saw you on channel 9’s “Most Wanted” tonight- for taking all of your groceries and leaving the lettuce behind.

  • Kim, you are an animal. I made it to the 12 minute point and didn’t even attempt the next round of squats. This is a killer workout for a tall heavy person. My lower back was very tight.

  • Michael, while you are waiting for those alarms to go off, have all your buddies over there put in their vote for Cincy’s Best OF! Every email address counts!

  • This was super-tough. I made it through 4 complete rounds (completing all 60 reps), and participated in 2 more rounds (for 12 minutes total). For the last 2 rounds, I did not complete all 60 reps (combined squats plus pull-ups/push-ups). I did not feel good during this WOD at all. Here’s hoping tomorrow is a better day 🙂

  • Karin
    13 years ago

    I did the walk of shame today as I left CFNKY. Did 12 minutes total and considering last year I went for 30 minutes this was a sad showing. Way to go Kim and Stacy for kicking some serious booty today!!

  • Made it through 18 minutes. Very disappointed. Thought I would do better. I bow to the greatness that is Kim and Stacy.

  • jeremy
    13 years ago

    24 complete rounds and wishing I didn’t drive a manual.

  • stacy
    13 years ago

    26 rounds, 24 before dropping for push-ups. Couldn’t have gone that far without Kim by my side. She is such a motivator!! Does this mean I FINALLY beat Jeff at something!!!

  • Chris C
    13 years ago

    Stacy you are officially part of the Energizer Bunny Club! Awesome Job.
    I went for 12 minutes but they weren’t complete. Way to set the bar high!
    I really stunk at this one.

    Correction for last nights posted time for me.
    15 Push Press #115
    25 Wall Balls
    35 KB Swings
    It was 19:55, I am still pretty happy with that. Much better than tonights lame perfomance!
    Finished with a 500 meter row.

  • Stacey, I doubt this is the first time you have beat me at something. You can probably just add this to the long list of butt whippins you’ve given me over the past several months.

  • Kim D
    13 years ago

    My performance on this one is far to lame to post! Despite my humiliation, I did get to witness Jeremy tearing it up! Nice work by all at 6:30. Awesome Job Kim, Stacey and Jeremy!!!

  • This workout killed me! I barely made 4 complete rounds and the 5 and 6 were a joke!! My legs just aren’t up to where they should be…..