CrossFit Open WOD:

Workout 12.1

Complete as many reps as possible in 7 minutes of:

Burpees

This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

Five rounds of:

15 Power Snatch 75/55

10 Knees to Elbows

200 meter run

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The Crossfit OPEN starts today. Click HERE TO REGISTER  if you haven’t done so yet.

The WOD will be posted  at 5pm pacific time on the Crossfit Games site.

Saturday’s at 10:00 a.m. will be CF Open WOD time! Can’t make Saturday be sure and talk with Lucas about alternate times. The Free

Saturday Class has been moved to Sunday at 1:00 during the Open.

“Mary”

AMRAP in 20min of:
5 Handstand Push-ups
10 Alternating Pistols
15 Pull-ups

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Back squat 1-1-1-1-1

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Click HERE TO REGISTER  FOR THE CROSSFIT OPEN.

WOD:

750 meter row

25 Push Press

25 Sit Ups

25 Deadlifts

25 Box Jumps

25 Push Ups

50 Squats

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Only 7 days to register for the Crossfit Open – Play the Game! you never know where it will take you! Be a part of the Crossfit Family around the world who will be challenging themselves with the Open WOD’s! But you have to register – do it today! P.S. Sign up under CrossFit Northern Kentucky

COME CHECK US OUT THIS SATURDAY FOR  FREE WORKOUT AT 10AM AND 11AM

“Rahoi”

Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

5:30 class, another good looking group! Must be all that Crossfit.

Shoulder Press 1-1-1-1-1

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The 4:30 class on Monday

21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 53/35
Right-arm Kettlebell snatch, 53/35
Pull-ups

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Another picture of the 5am? Hard working motivated Crew..Promise to bring my camera to the rest of the classes and upload pictures from the Partners WOD Challenge. To catch the rest of the hard working good looking people at our “Box”.

A BIG shout out goes out to Kim L. for organizing the event and making everything run smooth.  Thank you to everyone else who helped Kim bring it all together to make it a great event.  We all had a blast!

YES THE WEBSITE IS STILL UNDER CONSTRUCTION!!