3 Hand Stand Push Ups
5 Pull Ups
7 Knees to Elbows

Post times to comments.

We are currently upgrading our website – We apologize for the inconvenience but the site will be down all day on Thursday- please join our Facebook group Crossfit Northern Kentucky to view the wods–feel free to call or email anytime at 859 380 4904 or

7 Responses to “Wednesday

  • Julie
    13 years ago

    AMRAP 15 min
    3 HSPU
    5 Pull-ups
    7 KTE

    10 Rounds, resorted to the purple band about half way through. Another round or two and would’ve had ripped hands…

    Also made up Monday’s Back Squats

    Thanks to Will for spotting me!

  • wendy
    13 years ago

    Got to enjoy the 2pm class today….9 rounds, still working on a larger range of motion on the double-mat HSPU.
    Always a pleasure to see Meghan, we were step for step today.

  • Kristin
    13 years ago

    Great WOD! I moved down to the red band for pull ups on Monday & down to 2 mats for HSPU today.

    Completed 9 rounds + 3 HSPU…wanted 10, but I’m blaming not getting it on the bloody hand 🙂

    Great work Liz, Tracy, Dean & Armando-you guys rocked this workout today!

  • Jason
    13 years ago

    Managed 12 rounds today with foot on the box push ups and the blue band. Nice job by the 5:30 class!

  • 10 rounds plus 3 HSPU and 5 PU. The knees to elbows killed me. The PUs didn’t bother me and the HSPUs were a pain only b/c of my complete lack of coordination and balance. Pulling my fat legs up was just simply hard after a few rounds and 7 turned into 3+3+1 or similar. Doug kicked ass at 530.

  • stacy
    13 years ago

    8 rds + HSPU / 1 ab mat / purple band after 1st round

  • Armando
    13 years ago

    11 rnds R’xd for this one I used 2 45# plates for the HSPU