WOD – Friday, August 24th 2018



WOD – “180807

7 each arm DB STOH
15 min AMRAP

Use a single, heavy dumbbell / Kettle bell and alternate arms each rep.

WOD Brief

We are working the press today. After a light shoulder day on Thursday it is time drive that weight up. Focus on great leg stance today and a complete tension in the body as we press.

The WOD is one shared by mainsite and it fit perfectly in our week’s programming. These are fun to allow you to see your numbers against a much larger population. As in anything we will scale. If GHD is new(ish) to you .. we’ll lighten the reps or simply go to a situp. The weight in the shoulder to overhead is your choice – pick something challenging. You must switch hands every repetition.

At 3, 2, 1, go … we will hit 21 situps or GHDS … then straight to 14 shoulder to overheads. Let’s alternate arms every rep.

Avoid a high volume of reps on the GHD if you have not had previous exposure to it, or you won’t be able to get out of bed tomorrow. Use a weight that is manageable, yet challenging.

Intermediate Option
Complete as many rounds as possible in 15 minutes of:
14 GHD sit-ups
14 single-arm dumbbell push jerks

Beginner Option
Complete as many rounds as possible in 15 minutes of:
21 sit-ups
14 single-arm dumbbell push jerks

Box Brief

Please donate to help us build a hospital in Rwanda – here is the link

September 15th 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.

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