“Annie“

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

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Deadlifts 5-5-5-5-5

AMRAP in 12 minutes of

3 Hand Stand Push Ups

6 Pull Ups

9 Toes to Bar

200 meter run

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Back Squat 5-5-5-5-5

Four rounds for time of:

10 Power Cleans 135/95

15 wall balls 20/14

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Push Press 5-5-5-5-5

Five rounds of:

1 minute max effort of hand stand push ups

1 minute max effort of tatters

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WEEKEND SCHEDULE

Saturday-10am and 11am FREE CrossFit classes open to the community. This class is open to all experience levels and no appointments necessary. Show up for an hour of “fun”. We start right on time.

Sunday-1pm workout FOR CROSSFIT NORTHERN KENTUCKY MEMBERS ONLY!!

WOD:

Front Squats 5-5-5-5-5

Three rounds for time of:

20 KB Swings 53#/35#

30 Push Ups

40 Double Unders

50 Sit-Ups

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“Fight Gone Bad!”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Deadlifts 5-5-5-5-5

followed by a fun team metcom.

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Back Squat 5-5-5-5-5

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

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WOD:

Push Press 5-4-3-2-2

 For Time:

Farmers Carry

Bear Crawl

Lateral Jumps

Sit-up 

Burpees

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WEEKEND NEWS

SATURDAY 10AM FREE WORKOUT!! NO 11 AM WORKOUT.

NO SUNDAY WORKOUT THIS WEEK.

WOD:

Front Squats 5-4-3-2-2

AMRAP in 12 minutes of:

10 Hang Power Snatch

15 Knees to Elbows

20 Walking Lunges

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