With a continuously running clock, squat for 60 seconds. Subtract the numbers of squats from 60 and do that number of pull ups in the second minute.  Athletes must complete 60 reps with pull ups and push ups with the following pattern.

Minute 1: attempt 60 squats

Minute 2: subtract number of squats from 60 and perform that many pull ups

Minute 3 attempt 60 squats

Minute 4:subtract number of squats from 60 and perform that many push ups

Continue on until you can not get to 60 reps in each round.

THURSDAY NIGHT 6:30 Come try something new and fun KRAV MAGA FREE. Open to all members and anyone who is interested, bring your friends and family (13 years of age and older).

This weekend come support our CrossFit NKY athletes at the 2012 CFC Masters Challenge.  Friendship CrossFit 6625 Reflections Drive Dublin, OH 43017.Click below for more info.

Calling all CFNKY’ers! We would love to have as many people as we can, cheering on our Tough Mudder team on October 20th in Maysville, KY! It is not too far away and doesn’t cost much to root on your fellow cross fit family members! It is g

oing to be a great time and we would all love to have a cheering section! If you register as a spectator before the day of the race, it only costs $20. Go here to register! are meeting at 7:15 am at the UDF on the AA Highway off of Hwy 275 on Saturday, October 20th! Here are directions to the Big Rock Off-Road Park in Maysville. you have any questions, please contact Enrique (Kike)! GO TOUGH MUDDERS!!

Tough Mudder
Tough Mudder events are hardcore 10-12 mile obstacle courses designed by British Special Forces to test your all around strength, stamina, mental grit,

2 Responses to “Wednesday

  • Since its October this one should be called “Zombie”. Because after 4.7 billion squats you will be forced to walk like one for two or three days afterwards.

    Made it to some place around th 16-17 min. mark when pushups killed me.
    Just waiting now to turn into a zombie. 🙂

  • My thighs are numb!! I loved the creative WOD! Great job everyone this am.

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