02.15.19

02.15.2019

STRENGTH:

Front Squats: 5, 4, 3, 2, 1, 1 (ascending)

WOD:

5 rounds for time

15 Russian Kettlebell Swings (70/53)

250m Ski

35 Double-Unders (50 single unders (scaled))

WOD BRIEF:

Front squat Friday! The best! Over the course of seven sets we will build up to a heavy single, again this is mental and physical adaptation to train the mind how it feels to crush heavy weights. If you’re feeling amazing, go heavy, heck maybe try a new a pr, but if not, take it light and just move!

For this workout we are looking to go hard and fast out of the gate and trying to hang on through the duration of all five rounds. The kbs swings are Russian style, thus we will not going over head, aggressive hips are key to moving the weight well and moving the weight safely…the goal is to go unbroken on the swings…so choose a weight accordingly.

The ski should be done around at your 1k pace, if you don’t know that pace then send it hard but don’t over gas yourself for the double unders. Go hard, go fast and let’s end the week strong, NBK!

BOX BRIEF:

The Open is coming! Open workouts will take place every Friday starting in two weeks!

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

Rwanda fundraiser 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.

02.14.19

02.14.2019

Strength/Skill

Ring Dips 5 sets at 70% of Max Set of Dips

WOD:

15 Min AMRAP

5 Power Snatch (135/95)

15/12 Cal Assault Bike

10 C2B

WOD BRIEF:

We are going to spend a large part of time today working on our ring dips! A very underutilized tool in our strength tool box. We will take 2-4 minutes to establish a max set of ring dips/or a difficult scale therein, and from there we will do five working sets at 70% of that max set. So for example, if you get 10 ring dips as your max effort set, you will then do five sets of seven reps, resting sufficiently between efforts.

From there, we have a spicy, spicy little metcon consisting of those power snatches that we crushed earlier in the week, the assault bike and chest to bar pull ups. OUCH! The power snatch weight ought to be something you can knock out singles of consistently and heavier than touch and go reps, for the assault bike, we are looking for you to go aggressively but not gassing yourself to the point where the pull ups are trash. 15 minutes is long enough to pace, but short enough to pace aggressively. Let’s crush this today and enjoy an extra valentines chocolate in it’s glory!

Box brief:

The Open is coming! Open workouts will take place every Friday starting in two weeks!

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

Rwanda fundraiser 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.

02.13.2019

02.13.2019

WOD:

4 rounds for time

20 TTB

20 Box Jump overs (24/20)

400m Run

WOD BRIEF:

Simplifying things today after yesterday’s valentines doozy! Today is all about finding and sustaining a pace through the duration of the wod. Just because it’s simple, does not mean it’s easy! As always if you are feeling amazing…push the pace, and if not let’s be smart and go easy on yourself. The toes to bar volume is fairly high, so break up accordingly as we do not want to see you burn out in round one, from there jump onto a box 20 short times, then head out the door for a fast paced(NOT SPRINT) 400m run. Due to jumping and running volume, take plenty of time to warm up the calves and ankles and set the legs up for success!

Box brief:

The Open is coming! Open workouts will take place every Friday starting in two weeks!

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

Rwanda fundraiser 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.

02.12.19-VALENTINES PARTNER COMPETITION TODAY

02.12.2019

Crossfit is not a matter of life or death. It’s much more important than that. So for Valentine’s day, it’s time to partner up and pick one of these three WODs to compete in. WODS will be happening throughout the day at all classes(no endurance tonight), pick you partner, pick your workout and let’s have fun! The top three teams of the day will win! Yes there will be prizes.

-PARTNER WOD 1: DESTROY YOUR LEGS

One works, one rests. For time.

1000m Row

100m Walking Lunge

400m Sled Pull (45lb plate)

100 Power Cleans (135 / 95lb)

1000m Row

100 Bar Over Burpees

400m Sled Pull

100 Air Squats

1000m Row

-PARTNER WOD 2: TIME FOR BURPEES

Complete the WOD with a partner in 17 mins

60 Deadlifts (135 / 95lb)

30 Burpees

60 Front Squats (35 / 95lb)

30 Burpees

60 Push Press (135 / 95lb)

30 Burpees

AMRAP (in remaining time)

Clean & Jerk (135 / 95lb)

-PARTNER WOD 3: ‘Viewer Discretion Advised’

Partner WOD for time

3 ROUNDS:

30 Squat Cleans(135/95)

30 Lateral Burpees

30 Pull Ups

-100 CAL ASSAULT BIKE

3 ROUNDS:

30 Wall Balls (20/14)

30 Lateral Burpees

30 Pull Ups

-100 CAL BIKE ERG

Box brief:

In house Valentines WOD Day: Tuesday February 12th!

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

Rwanda fundraiser 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.

02.11.2019-“Five Short Minutes”

02.11.2019

Strength:

10 min EMOM:

1 Hang Power Snatch + 1 Power Snatch (build to a heavy complex)

WOD:

5 minute AMRAP

30/21 cal row

15 Burpees over the rower

AMRAP Thrusters (115/75) (135/95)

Rest 5 min

5 minute AMRAP

30/21 cal row

15 Burpees over the rower

AMRAP Thrusters (95/65)(115/75)

Rest 5 min

5 minute AMRAP

30/21 cal row

15 Burpees over the rower

AMRAP Thrusters (75/55)(95/65)

WOD Brief:

Well hello Monday, time to get to WORK! Kicking off the week with all of the best things, and all of the spice. Starting things off working on our power snatches, if you’re feeling it today see how heavy you can get within the 10 minute emom, if you aren’t, dial in the technique and explosive glory to be had with the power snatch.

After that, we have three “short” amraps to get us revved up! As the rounds go on and the fatigue sets in, the weight of the thruster decreases…however this means more thrusters! The scoring today will be total number of thrusters, so burn through the row and the burpees, take no rest and start thrusting, yall! You earn plenty of rest between rounds 😉

Box brief:

In house Valentines WOD Day: Tuesday February 12th!

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

Rwanda fundraiser 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.