WOD – Monday, July 23rd 2018

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.


Snatch 1.1

WOD – “Randy+”

75 Snatches (75/55)
For time
Rest 5 min

1 mile run for time

WOD Brief

This week we begin our strength endurance cycle on the Snatch. We will build up our ability to move efficiently, explosively, and consistently in this movement. Today is an important benchmark day as it’ll help us gain strength in the first part of the class, and then challenge our endurance capacity too.

The snatch goal is full depth squat. If we are working through mobility progressions a power is fine, but aim for as close to parallel as possible every time. This will build comfort in the position and gradually allow us to get under heavier weight over time.

The WOD – Randy, is fast. Tape up those thumbs if you like, but at 3, 2, 1 GO … just go with a pace you can hold constantly. This is a fast cycling of the bar. Some of us will go very fast and then finish with a few slower reps on the last 15-20. Others will go quick the entire time. It is important that you go hard and don’t leave any question this was your best effort today. Set your mind and just work through these reps.

At the conclusion you’ll have a solid amount of rest (5 minutes) and then complete a mile run. You can use the True Form or the running route down Oxbo Trail is very nice (be cautious of the gravel and deer – they are easily startled by the speed of NBK athletes).

2 time trials today – set today off to a great start.

Box Brief

Build a hospital in Rwanda – Videos and media being posted beginning today, but we are helping a charity building a hospital in Rwanda. We are opening in December and will serve an area of hard working folks where the closest hospital is 20+ miles away. More to follow – fundraiser, charity competition, fun challenges, and more!

Let’s get on the water and ROW together – check our group for a poll. We’ll be putting a group together to “real live” row!

Highlight videos and training videos – we have been sharing them, if you have any fun ones you capture – please tag @CrossFitNBK and or send to Jimmy. We’ll crosspost it with you.

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