Strength Endurance
Squats + Row Supersets
WOD – “Death Race – CompTrain”
15/10 cal bike
10 Burpees
5 rounds for time
WOD Brief
Building on our strength endurance cycle – this week we change the lifting rotation. Why? So that no matter what day you train – you are provided a complete training week over week. We build on our prior week’s work, so aim a bit higher and let’s dig in. You may break up these sets to hit the prescribed work each round, if you are at singles that is too heavy … one big set that is a bit too light.
The WOD today is a full out burner. We will go very very fast. Yes each round will get slightly slower – don’t worry if that happens in your rounds. Just keep that peddle down and get it done.
We will do this in heats and just go. We can and will scale athletes as necessary. Specifically newer athletes will be scaled to match today’s fitness with a bit of challenge. The goal here is hard all out consistent effort.
Scaling options include reduced repetitions, less rounds, or even doing an entirely different movement for the assault bike too. Share with your coach how you feel, how your body is moving, and then move with confidence.
Today we will be right on the red line and then stand on top of it at the end.
Box Brief
Please donate to help us build a hospital in Rwanda – here is the link
September 8th we have our competition – the Rwanda Open, see workouts and details on our Facebook page.
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!
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.