06.17.19

06.17.2019

STRENGTH:

Superset:

5 Sets: A. 3-5 Eccentric Chin Ups  B. 5 Reps Sumo Deadlifts

WOD:

1 minute AMRAP

3 burpee box jumps, 24/20″

6 DB Power cleans, 50/35# per hand

In remaining time: AMRAP double unders

1 minute rest

1 minute assault bike @ hard effort

1 minute rest

x5 Rounds

*score is double unders and total calories on assault bike*

WOD Brief:

Kicking off the week strong with some pulling power! Supersetting the eccentric chin ups(idea is to get really slow and really uncomfortable here on every rep) with sumo deadlifts. At first glance, we may underestimate this wod as total work time is rather low, however the intensity is HIGH. Today is a workout where intensity beats volume, sprint through each rep and make every second count.

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.

 

06.14.19

06.14.2019

STRENGTH: EMOM12 (4 sets)

A1. 20 Straight Arm Banded Pull Downs

A2. 10+10 Single Arm Kneeling Landmine Press

A3. Ironscap CrossOver Symmetry (work 2 positions per rotation)

WOD: “Chipper for Friday!”

50 pull-ups

50 push-ups

50 GHD sit-ups

50 back extensions

50 wall-ball shots(20/14)

50 box jumps(24/20)

-for time-

WOD Brief:

Starting off today continuing to build strength in upper body positions. Really engage and work those lats on all the movements in the strength emom, and challenge yourself to bold weights…afterall it is Friday.

The metcon is a nice little chipper that will continue to require strong core and lat engagement throughout. Be patient with yourself and get through the more daunting movements(ie pullups), minimize rest by take fast short sets versus causing premature, avoidable muscle fatigue.  Be intentional, be fierce and fight through all 300 little reps.

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.

 

06.12.19

06.12.2019

STRENGTH:

  1. DIPS:3×7+
  2. SeeSaw Press: 3 x 8-10(per arm)

WOD:

EMOM 20

minute 1 = 10 DL + 5 HPC @ 135/95

minute 2 = 15 wall balls, 20/14#

minute 3 = 15 burpees over the barbell

minute 4 = active rest = walk/ez pedal

WOD Brief:

Tricep and boulder shoulder Wednesday. Still progressing on the core stabilizing dips and the iso-lateral shoulder work, build in weight from last week, pay attention to the tempo and make the most of each rep.

After the simple strength work today, get really warm/slightly sweaty and dive into today’s emom. This is not a workout that will leave you feeling like you can do a little more…especially if you attack every minute as a full-blown sprint. Scale accordingly, come out hot and hold onto to the paces throughout all 20 minutes today.

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.

 

06.11.19

06.11.2019

STRENGTH:

5 Giant Sets:

10 Back Rack Reverse Lunges

10 Supinated Barbell Bent Over Row

20 Straight arm banded pull downs

-rest as needed-

WOD:

15 Minute Amrap

8 minute machine for calories

directly into 7 minute AMRAP of…

3/3,6/6, 9/9, 12/12, etc…

DB goblet squats (70/50)

Medball slams (30/20 rx)

WOD Brief:

Yesterday we went to town with some back squat and trunk work, today we are going to town with an upper body+glute strength session. Five giant sets of some glute work, followed by an upper body core and pulling session. Challenge the weights today and watch the sweat and gainz abound.

The metcon today starts off a bit more aerobic with an eight-minute max calorie machine buy in, followed by an ascending ladder of goblet squats and medball slams. Add three reps as fast as you are able for seven minutes and get after it!

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.

 

06.10.19

06.10.2019

STRENGTH: Back Squats! 5×3 at tempo

WOD: With a 20 Minute Running Clock…

Minute 0-10:00: AMRAP 1

200m TF run / 300m standing BikeERG (D10)

10 Plate Ground to Overhead(45/25)

Rest 2:00

Minute 12:00 – 15:00: AMRAP 2

Chest 2 Bar (rx) or Bar Muscle Ups (rx+)

Minute 15:00 – 20:00

1500m/1200m max effort row

WOD Brief:

Time to put all of the isolateral leg work to the test today with tempo triple back squats. Ascend in weight as the sets go on, but take a special note of the tempo: 3 second descent+1 second pause in the bottom…if you don’t get a good leg burn/pump from this then up the weight and fight the burn. Maintain bracing and core stability throughout.

20 minute metcon today broken into three segments: quick transitions, calm breathing and consistent movement will be pivotal in getting twenty minutes of work in.

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.