Everything listed under: Cincinnati CrossFit

  • WOD September 15th- Northern Kentucky CrossFit Gym

    MONDAY Strength Pistol Progression Pt.1 1a) Back Squat 5@8 ; 3@9 ; 1@9 ; plus 3 down sets (load drop) 1b) Seated Box Jumps  (2-1)s WOD 3 rounds for time 12 Chest to Bars 9 Hang Power Snatch 95/65 12 Alt Pistols

  • No WOD On Thanksgiving

    Thursday November 28th         NO CLASSES TODAY Happy Thanksgiving!  

  • WOD October 7th 2013

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

  • WOD September 28th 2013

    Saturday September 28th NO COMPETITION CLASS TODAY Strength: Back Squat 3x5 @ 85% Snatch Grip DeadLift 3x3 @ 105% of Snatch    WOD: Get after it!!! 2x200 2x400 1x800 1:1 work to rest 

  • WOD September 12th 2013

    Thursday September 12th Skill Clean Complex @ 60% of clean 5 sets of 3 reps    1 Rep = Start with weight on the ground. Complete one full squat clean. Do not set the bar down and lower to mid-thigh, then do one hang power clean (meaning do not end in full squat).

  • WOD September 12th 2013

    Thursday September 12th Skill Clean Complex @ 60% of clean 5 sets of 3 reps    1 Rep = Start with weight on the ground. Complete one full squat clean. Do not set the bar down and lower to mid-thigh, then do one hang power clean (meaning do not end in full squat).

  • WOD September 6th 2013

    Friday September 6th Strength: Light Oly work    (Crossfit Total tomorrow)   WOD:     Row 1k   Rest 5 min   Row 500m   Rest 3 min   Row 500m

  • WOD August 21 2013

    Wednesday August 21st Skill: Clean Complex Hang Pull (Above Knee) x 2 Hang Power Clean (Above Knee) x 1 Front Squat x 1 Spit Jerk x 2   WOD:  "Death By 10m" 1st min 1 10m sprint. 2nd min 2 10m sprints. 3rd min 3 10m sprints.

  • WOD August 13, 2013

    Tuesday August 13th Strength:   Strict Press 1x3 @ 70% 1x3 @ 80% 1x3+ @ 90% Push Press 1xAMRAP @ 90% of strict press   WOD:  10 min AMRAP 10 Pull-ups 20 Burpees 30 Double Unders 40 Wall Balls 20/14 50 KB Swings 53/35 Finish with max reps clean & jerk 135/95

  • WOD August 12, 2013

    Monday August 12th Strength: World Record - Standing Box Jump 164 cm (64.5 inches) - Really Amazing! Back Squat 1x3 @ 70% 1x3 @ 80% 1x3+ @ 90% 1xAMRAP @ 70%  WOD:  AMRAP 7 min 2,2,4,4,6,6....etc Thruster 95/65 Box Jump 24"/20"    The reason we have this World Record Box Jump video in here is to show you what's possible.  30 months ago Plapp couldn't box jump 20 inches, last week he got 47 1/2.

  • WOD August 9, 2013

    Friday August 9th How to Get Better at Rowing and Improve Your WOD's Strength: 1A: Snatch 3-3-3-2-2-2-1 1B: Bench 8-6-5-4-3-2-1    WOD:  10 Rounds 15 Calorie Row 20 Sit-ups

  • 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 August 7, 2013

    Wednesday August 7th Strength: The Kipping Hand Stand Push Up Deadlift 1x5 @ 65% 1x5 @ 75% 1x5 @ 85% 1xAMRAP @ 65% Superset with quick bounding broad jumps 4x4   WOD:    Run 400m 1-10 Pull-ups 10-1 Hand Stand Push-ups Run 400m

  • WOD August 1, 2013

    Thursday August 1st You MUST have Active Shoulders in Overhead Squats - MUST WATCH Strength: Turkish   Getup's 3x5   WOD:  3 Rounds   15 OHS 95/65 50 Double Unders   *Scale as needed

  • WOD July 29, 2013

    Monday July 29th Strength:Complex:    1 rep = 1 full squat clean + 2 front squats + 1 push jerk 5 sets of 2 reps @ 60% of clean    Front Squat     5 reps @ 60% 5 reps @ 65% 3 reps @ 70%    *if we dont know our front squat 1rm, take 70%-80% of your back squat & use that number to calculate your percentages. Good mornings    At least you're not doing 500 Burpees like these 2 did. 3×8 reps @ light weight WOD:    4 rounds...

  • WOD July 25, 2013

    WOD:  Crossfit Thruster Demo "Jackie"   1000m row 50 Thrusters @ 45 lbs 30 Pull-ups *Bonus* Turkish get up + windmill 2x5

3139 Dixie Highway
Building B 
Erlanger, KY 41018 

859-905-0171

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