Everything listed under: Covington Kentucky CrossFit

  • Weekly WODs CrossFit The Tracks - Week of 3.16.15

    Programming Email - Week Of3/16/15 Who's ready for some running! "What was my score?" Warm weather is upon us and you know what that means, we get to play outside!You're going to start seeing some running in our WODs.If you prefer running shoes make sure you bring those as well. Also please reads the tips below on running safely.

  • WOD October 10th 2014, Northern Kentucky CrossFit Gym

    Friday Kids Class @ 5pm "CrossFit Total" 1RM Back Squat Press Deadlift

  • WOD July 8th - Northern Kentucky CrossFit Gym

    TUESDAY   Oly Clean & Jerk  70%x(2+1)x2 on :90 75%x(2+1)x2 on :90  80%x(2+1)x2 on :120 85%x1x2 on :120   WOD 8 min AMRAP  10 Sumo DeadLift High Pull 20 Double Unders 30 KB Thrusters 40 Burpees RX = 53/35

  • WOD June 12th - Northern Kentucky CrossFit Gym

    THURSDAY JUNE 12TH Mobility Day13: Shoulder mobility and pull ups Strength:   Push Press Build to a set of 5* Then 90%x5x4   *Climb by sets of 5   20 min   WOD:  4 Rounds for reps 1 min KB Snatch 53/35* 1 min Burpees 2 min Rest *Alternate every 5 seconds **Not from ground

  • WOD February 13th, 2014- Northern Kentucky CrossFit Gym

    Thursday February 13th Skill:  How to Get Better at Rowing and Improve Your WOD's Rope Climbs WOD:  Rowing intervals (Partner Effort)  100-200-300-400-500-400-300-

  • WOD December 11th 2013- Northern Kentucky CrossFit Box

    Wednesday December 11th Strength: Deadlift 10 reps every 90 seconds x 5 @ 50% of 1 RM    5 rounds: As many reps as possible of push press @ 135/95/65 in 20 seconds, rest 1:40 b/w rounds    Paradiso CrossFit - Handstand Pushup with Progressions WOD 5 Rounds For Time    5 HSPU 5 Toes 2 Bar 5 Burpees     

  • WOD November 19th 2013- Northern Kentucky CrossFit Box

    Tuesday November 19th        Squats: Odd Object Squat (Light) 10-10-10-10-10 Strength:  2011 CrossFit Games Champ, Rich Froning squat cleans 275 Squat Clean 3-3-3-3 DeadLift 3-3-3 WOD:  5 Rounds 15 Burpees 50 Double Unders Rest 2 min Core: Side Plank (L): 60 Seconds Side Plank (R): 60 Seconds Glute Bridge: 60 Seconds Plank: 60 Seconds

  • WOD October 23 2013- Northern Kentucky CrossFit

    Wednesday October 23rd Strength: CrossFit - Push Jerk Elements Snatch 7x1 @ 80-85%   WOD: 10 Burpees 30 Push Jerks 135/95 20 Burpees 20 Push Jerks 135/95 30 Burpees to  10 Push Jerks 135/95  

  • WOD October 17th 2013- Northern Kentucky CrossFit

    Thursday October 17th We are climbing ropes Thursday so wear long socks! Movement Demo - Atlas Stone To Shoulder Skill: Atlas Stones & Rope Climbs ~ 20 min    WOD:  For Max Reps 2 Rounds Burpees - 30 seconds Jumping Jacks - 30 seconds Fast Singles - 30 seconds Squats - 30 seconds Mt Climbers - 30 seconds  Double Unders 60 seconds  30 seconds rest after each exercise, 2 minutes after the round

  • WOD October 8th 2013

    Tuesday October 8th      CrossFit - The Kipping Handstand Push-Up with Laurie Galassi WOD 1:  10-1 Handstand Push-ups   1-10 Pull-ups    ~ rest 5 minutes ~   WOD 2: Row 3k

  • WOD October 4th 2013

    Friday October 4th CrossFit - Efficiency Tips: The Snatch (Journal Preview) Strength: Snatch balance 3 x 4 @ 70% Power snatch 5 x 1 @ 80% WOD: "Jackie" Fort time: 1k Row 50 Thrusters 45# 30 Pull-ups  

  • WOD September 25th 2013

    Wednesday September 25th CrossFit - "The Power Swing" with Jeff Martone (Journal Preview) Strength: Back Squats 5-5-3-3-3   WOD: 10-1 KB Swings 70/53 1-10 Burpees  

  • WOD September 17th 2013

    Tuesday September 17th   CrossFit - "Efficiency Tips: Muscle-ups" with Chris Spealler Skill 1A: Turkis h Getups 3x5 1B: Pistols 3x10 1C: Muscle Ups 3x5   WOD 1:  7 min AMRAP    3 Strict L Pull-ups 10 Box Jumps 24"/20"   ~rest 5 minutes~   WOD 2: 7 min AMRAP    9 Sumo Deadlift High Pulls 75/55 18 HandRelease Push-ups 27 Double Unders

  • WOD September 14th 2013

    Saturday September 14th    Strength CrossFit - Coaching The Overhead Squat with Justin Bergh Overhead squat - 3 sets of 5 @ 60% of max snatch   Snatch/Clean Complex - 3 sets of 5 reps @ 50% of snatch   1 rep = 1 hang snatch, 1 hang  clean, 1 hang snatch,1 push press.   Key here, no squats, and a lot of shoulder and trap involvement.    Try to do all 5 reps without setting the bar down. Only rest between sets.

3139 Dixie Highway
Building B 
Erlanger, KY 41018 

859-905-0171

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