Latest News @ Crossfit Northern Kentuky
4th Annual Memorial Day “MURPH”
Come join us for a Hero Wod to honor those who have fallen in the line of duty. Our doors will open at 9:00 a.m. on Monday morning for Murph. Also, most of you know that our very own Mark Nichols is in the Kentucky Army National Guard. His Unit will deploy to Afghanistan at the beginning of June. This will be his last workout with us until next Spring or Summer!! Don’t miss Murph and your last chance to work out with one of our country’s finest. AND…. there will be beer, cake and snacks waiting for you at the finish line!!! (everyone welcome)
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
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Friday!
WOD:”TOMMY”
For those of you that don’t know, Tommy and Heather are moving to take on a new venture. Tommy’s last day with us is today so if you see him wish him luck. We will miss you greatly here at CFNKY and good luck with everything in your future.
Wednesday
WOD: Skill work
“Annie“
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
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Tuesday
WOD:
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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Monday
WOD:
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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