Everything listed under: Florence Kentucky Crossfit

  • Weekly WODs - Week of 1/19/15 - CrossFit In Northern Kentucky at The Tracks

    Monday Super Squat Hip Sequence pre-workout | Feat. Kelly Starrett | MobilityWOD Strength Back Squat 5-5~5~5~5 WOD "Cindy" 5 Pullups 10 Pushups 15 Air Squats Tuesday CrossFit - Coaching the Push Press with Miranda Oldroyd Oly Push Press + Power Jerk 55/2 ; 60/1 ; 65/1 ; 70/1 ; 75/1*3 WOD 3 Rounds for Reps 1 min Deadlift 135/95 1 min Burpees 1 min Shoulder to Overhead 135/95 1 min Box Jumps 24/20 1 min rest Wednesday The Baby Muscle Up - Ultimate Muscle-Up Progression Exercise Strength Deadlift 4...

  • WOD August 18th - Northern Kentucky CrossFit Gym

    MONDAY OLY 12 Minute EMOM: 1 High Hang Clean + 1 Low Hang Clean  Start at 70%, add weight after every two good lifts. Work up to a load you can repeat for singles with good form.  WOD 15-12-9 Pullup Power Snatch, 75#/55# Rest 2 Minutes 15-12-9 Ring Dips Snatch Grip Deadlift, 75#/55#

  • WOD July 15th - Northern Kentucky CrossFit Gym

    TUESDAY JULY 15TH   Strength Bench Press 3RM   WOD 3 rounds for time: 15 burpees 12 power cleans, 115#/75# 9 box jumps, 30/24 

  • WOD July 7th - Northern Kentucky CrossFit Gym

    MONDAY   Oly Snatch  70%x2x2  75%x2x2  80%x2x2  85%x1x2    WOD  10 min AMRAP 6 DeadLift 10 Hang Power Clean 12 Shoulder to Overhead RX = 135/95

  • WOD July 5th - Northern Kentucky CrossFit Gym

    SATURDAY     Partner WOD:    100 Calorie Row 100 Wall Balls 20/14 100 KB Swings 53/35 100 Thrusters 53/35 100 Box Jumps 24/20        

  • WOD July 2nd - Northern Kentucky CrossFit Gym

    WEDNESDAY JULY 2ND   Strength  Front Squat  Build to a challenging set of 2 Then repeat for 4 more sets   WOD    AMRAP 12 minutes: 18 pistols, alternating 12 Russian kettlebell swings, 70/53 Handstand walk 25

  • WOD June 21st - CrossFit Workout In Northern Kentucky

    SATURDAY Mobility & Strength Day 16: Deadlifting with single leg squat pattern   Deadlift    Build to a heavy 5    WOD MAX Reps      3 min clock 30 Wall Balls 20/14 Max KB Snatches 53/35 alt every 5 Rest 2 min    3 min clock 30 Wall Balls 20/14 Max Burpees to target Rest 2 minutes    3 min clock 30 Wall Balls 20/14 Max V Ups   

  • WOD June 13th - Northern Kentucky CrossFit Gym

    FRIDAY JUNE 13TH Mobility & Strength: Front Squat Build to a heavy with the mobility cycle   30 min   WOD: 2 Rounds for max reps 1 min Row cals 1 min KB Swings 53/35 1 min Double Unders 1 min V Ups 1 min Rest  

  • WOD May 27th, CrossFit Gym In Northern Kentucky

    TUESDAY MAY 27TH Strength: A1: Paused Front Squats - 2 sec In 20 minutes build to a heavy single, then perform 3 sets of 3 at ~85% of that singe MaxWod | Kettlebell Goblet Squat | CrossFit Techniques A2: Plate Jumps 2-1s WOD: AMRAP 12 min 15 Pullups 12 KB Goblet Lunges 70/53 9 Burpees

  • WOD May 24th at CrossFit The Tracks In Erlanger Kentucky

    Saturday May 24th WOD 30 min AMRAP *400m Run 5 Pullups 10 Pushups 15 Air Squats *Every 5 minutes take off on a 400m Run ** Score is number of Rounds of Cindy ***Pick up where you left off each round 

  • WOD May 7th 2014

      Wednesday May 7th Strength: A1:Bench Press 5-5-3-3-1 A2: Pendlay Row 5-5-5-5-5 WOD: For Reps 3 min Wall Balls 20/14 3 min Box Jumps 24/20 3 min Pullups 3 min Rowing Calories

  • April 21st WOD - CrossFit Class In Northern Kentucky

    Monday April 21st Squats  A1: Back Squat 2-2-2-2-2-2 @ 80% A2: Perfect Muscle Ups 3 sets, add 1 from last week.   WOD: AMRAP 3 min x 3 3 Power Snatches 135/85 6 Clapping Pushups 9 Bar Facing Burpees Rest 1 minute between AMRAPS, pick up where you left off

  • WOD April 16th - CrossFit Workout In Northern Kentucky

    Wednesday April 16th Squats Back Squat 2-2-2-2-2-2 @ 80%   WOD 9-7-5 **Muscle Ups 15-12-9 Deadlift 275/165   **If muscle ups aren't happening, this WOD changes to:   15-12-9 Chest to Bars Deadlifts

  • WOD April 11th, 2014

    Friday April 11th  Oly: Chris Spealler from Crossfit Park City teaches Squat Therapy Clean & Jerk In 10 minutes build to a heavy single then take 90% of that & hit 5 sets of 2   Squat: Back Squat 2-2-2-2-2-2 @ 80%      Bonus WOD: 400m Run Sprint or  500m Row Sprint

  • WOD March 24th, 2014

    Monday March 24th CrossFit Kettle Bell Swing - Northstate CrossFit OLY: Every 30 seconds for 5 minutes 1 Hang Snatch @ 65% (Above Knee) 1 Snatch Balance   rest 2 minutes EMOM for 5 minutes 1 Snatch @ 75% WOD: 21-15-9  Back Squats 225/155 KB Swings 70/53

  • WOD March 7th, 2014

    Friday March 7th CrossFit Ireland - Helping with the Overhead Squat Strength: Overhead Squat  8-8-8-8 WOD:  EMOM for 10 min  100m Row

  • WOD February 26th, 2014- Northern Kentucky CrossFit Gym

    Wednesday February 26th Strength: Back Squat  8-8-8-8 WOD:  3 Rounds for Time  3 Alternating Turkish Getups / Arm 53/35  20 Wall Balls 20/14  

  • WOD February 22nd, 2014- Northern Kentucky CrossFit Gym

    Saturday February 22nd   Strength: Me vs. ... Snatch 3-3-3-3-3-3 @ 65%   WOD: For time 100 Wall Balls *the goal is 100 unbroken, if you do 30 wall balls the first set, you stop & do 70 Burpees.

  • WOD February 20th, 2014- Northern Kentucky CrossFit Gym

    Thursday February 20th WOD: 21-18-15-12-9-6-3 Calorie Row Double Unders Sit-ups

  • WOD February 8th, 2014- Northern Kentucky CrossFit Gym

    Saturday February 8th STRENGTH: Crossfit Reach Kettle Bell Goblet Squat Overhead Squat 4x6   WOD: 5 rounds for time @ 70/53   5 KB Swing 5 Goblet Squat 5 Press (right arm) 5 Press (left arm) 5 Sumo deadlift high pull   All reps done with a kettlebell/dumbbell. All reps and all rounds must be done without EVER setting the kettlebell down. Everytime you set the kettlebell down = 5 burpee penalty.

  • WOD January 24th, 2014- Northern Kentucky CrossFit Gym

    Snatch: Set 1: 70%, 3-5 reps Set 2: 90% of Set 1, 3-5 reps Clean & Jerk: Set 1: 70% + 5, 3-5 reps Set 2: 90% of Set 1, 3-5 reps WOD: 10-1 KB Swings 70/53 1-10 HR Push-ups

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

    Monday January 13th CrossFit - "Efficiency Tips: Knees To Elbows/Toes To Bar" with Chris Spealler Oly: Snatch Set 1: 65%, 3-5 reps Set 2: 90% of Set 1, 3-5 reps Clean & Jerk: Set 1: 65%, 3-5 reps Set 2: 90% of Set 1, 3-5 reps WOD: 10 Rounds 7 Toes to Bar 7 Thrusters 95/65

  • WOD January 8th, 2014- Northern Kentucky CrossFit Gym

    Wednesday January 8th Oly:  CrossFit - Back Squat Insights with David Millar, Rob Orlando, and Dave Lipson Snatch  Set 1: +5# from Tuesday, 3-5 reps Set 2: 90% of Set 1, 3-5 reps   Clean & Jerk  Set 1: +5# from Tuesday, 3-5 reps Set 2: 90% of Set 1, 3-5 reps   Strength:  Back Squat 5-5-3-3-3   WOD:  AMRAP 7 Minutes - Climb the ladder 3 Deadlift 185/115lbs 3 Pull-ups 6 Deadlift 185/115lbs 6 Pull-ups 9 Deadlift 185/115lbs 9 Pull-ups And so on.....

  • WOD December 30th 2013- Northern Kentucky CrossFit Box

    Monday December 30th Strength: MAX Snatch Time for some PRs! WOD: For time: 100 Burpees!

  • WOD December 24th 2013- Northern Kentucky CrossFit Box

    Tuesday December 24th        NO PM CLASSES WOD:  12 Days of Christmas 1 Muscle Up or Snatch 95/65 2 Stones to Shoulder 146/93 3 HSPU or HRPU 4 Box Jumps 30/24 5 Toes to Bar or Knees to Elbows 6 Burpees 7 Wall Balls 20/14 8 USA KB Swings 53/35 9 Double Unders 10 Pull-ups  11 Clusters 95/65 12 Turkish Getups 53/35

  • WOD December 3rd 2013- Northern Kentucky CrossFit Box

    Tuesday December 3rd       Squats:  Front Squat 3-3-3-3-3   Seated Box Jumps 2-1-2-1-2   Good Mornings 10-10-10-10-10 WOD:  3-6-9-12-15 Thrusters 95/65 Pull-ups

  • WOD October 24 2013- Northern Kentucky CrossFit

    Thursday October 24th Strength: Front Rack Walking Lunges 30/leg @ 50% of clean    *break into as many sets as needed **each time weight comes from the ground, you must complete a full squat clean before you start your lunges    WOD:  5 RFT 4 Turkish Get Ups (2/side) 53/35 8 Box Jumps 30/24 16 Unbroken Double Unders

  • WOD October 7th 2013

    Monday October 7th Strength: Rest WOD: "Kalsu"

  • 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 24th 2013

    Tuesday September 24th    Strength: How To Do An Air Squat For CrossFit Beginners - CrossFit Supercharged In Philadelphia Mid Hang Power Snatch 2x5 @ 60% Snatch Balance 2x2 @ 80%   WOD 1:  21-15-9 Pull-ups ** Squats ** Athletes competing in VOA Games do Chest 2 Bar Pull-ups.   ~rest 5 minutes~   WOD 2: 9-15-21 Burpees Sit-ups

  • 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.

  • WOD September 13th 2013

    Friday September 13th Strength: Front Squat 3 sets of 5 @ 75% Snatch Pull 3 sets of 3 at 100% of Clean  Push Press 3×2 @ 70%, 2×2 @ 80%, 2×1 @ 90%    WOD:     For time: 10 Squat @ 225lb 20 Burpees 200m Run 15 Squat @ 185lb 20 Burpees 200m Run 20 Squat @ 135 lb 20 Burpees 200m Run      *Level 3: As prescribed    *Level 2: As prescribed. 185/135/95on WOD.   *Level 1: Cut all strength sets to 2 sets only. 135/95/75

  • WOD August 8, 2013

    Thursday August 8th Strength: 1A: Banded KB Swings 3x20  1B: Pistols 3x10  1C: Empty Barbell Good Mornings 3x10   WOD:  21-15-9 Wall Balls Sumo Deadlift High Pull 70/53 *each round starts with a 20m bear crawl

  • WOD July 2, 2013

    2013-07-02 WOD: Eo3 5K 800m Run 3 Rounds: 5 Push-ups, 10 Sit-ups & 15 Squats 800m Run 3 Rounds: 5 Push-ups, 10 Sit-ups & 15 Squats 800m Run 3 Rounds: 5 Push-ups, 10 Sit-ups & 15 Squats 800m Run 3 Rounds: 5 Push-ups, 10 Sit-ups & 15 Squats 800m Run 3 Rounds: 5 Push-ups, 10 Sit-ups & 15 Squats 800m Run 3 Rounds: 5 Push-ups, 10 Sit-ups & 15 Squats  **Bonus**  Rest 3 minutes~100m sprint  Rest 60 seconds 100m sprint  Level...

3139 Dixie Highway
Building B 
Erlanger, KY 41018 

859-905-0171

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