WOD: “Rogue Realistic Qualifier” *15min Time cap*

15 Squat Snatch (95/55)

15 Pull Up

15 Box Jump Over (24/20)

12 Squat Snatch (115/75)

12 Pull Up

12 Box Jump Over (24/20)

9 Squat Snatch (135/95)

9 Pull Up

9 Box Jump Over (24/20)

6 Squat Snatch (155/105)

6 Pull Up

6 Box Jump Over (24/20)


Today we are testing all the things, from pull ups, to heavy squat snatches, to explosiveness…a true challenge all around. 15 minutes is NOT a lot of time to get a lot of work done, so minimizing transitions and rest throughout this WOD are going to be the key to getting it done. As the reps decrease, the weight increases…handling load under fatigue is quite the challenge and not one for the faint of heart. Be really warm going into this and keep your heart rate as low as possible by staying calm and moving with efficiency. Smooth and efficient will beat lack of control every time.

Box brief:

No 6:15am classes on Thursdays.

New hoodies/t-shirts are in stock-get one before they run out!

REFERRAL PROGRAM-Click herefor more information…bring friends and get free things!

Check in challenge continues! Check in to class and whoever checks in the most will win awesome swag, gift cards and more!

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

Shirts are in…please pick them up next time you come to class!

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/Sarah. We’ll cross-post it with you.


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