07.09.19

07.09.2019

Strength: Snatch Grip Deadlifts: 5×4

WOD:

9 min AMRAP

18/14 cal row

9 C2B pull ups or 3 Bar MU

Rest 2

9 min AMRAP

18/14 cal AB

50′ SB carry

WOD BRIEF:

Continuing to work on our positional glute/hamstring and back work with the snatch grip deadlifts. Five sets of four, aiming for the same weight across all sets.

THEN!

Two “little” amraps, separated by two minutes rest. How well can you maintain your gymnastics and structural work with a high heart rate…? Well let’s see! Push through it, and watch yourself grow as a result.

Box Brief:

Murph t-shirts are in stock-get yours now!

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.

 

07.08.19

07.08.2019

Strength:

Back Squats: 6 sets building to a HEAVY single for the day(not 1rm test)

WOD:

12 Power Cleans (135/95)

9 Lateral Burpees

6 HSPU

-4 Rounds for Time-

WOD BRIEF:

Back squat Monday! Today we are taking a generous amount of time to warm up and build in weight on this lift. We will take six working sets, ascending in weight/decreasing in reps until our heavy single is found. From there it’s time to get metconny and hit a great burner wod. Four rounds of three simple movements, power cleans, burpees over the bar then going inverted for some quick hand-stand push ups. Intention is speed and power today, so consider that when you decide appropriate scales.

Box Brief:

Murph t-shirts are in stock-get yours now!

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.

 

07.05.2019 *5am&12pm classes today only*

07.05.2019

Strength:

Snatch Grip Deadlifts: 5×4

WOD: July 5th

Every 5 Minutes:

2 minute AB+2 minute row

WOD BRIEF:

Strength today with snatch grip deadlifts…intention is not for heavy load, but for tempo and positional focus. The workout is a simple cardio style mover that will flush out that lactic buildup from this week’s heavy training, and work on your lung capacity while at it. Two minutes on the assault bike and the rower are not something you want to sprint, but want to aim for an aggressive steady output for the duration of the time. After, let’s foam roll, smash, hit up some arm accessory work and get ready for a nice weekend with the friends and family!

Box Brief:

July 5th: 5am & Noon Class WOD

Murph 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.

 

Happy Fourth of July!

“1776”

For Time (in a Team of Three)

Kettlebell Swings (53/35 lb)
Box Jumps (24/20 in)
Air Squats
Burpees
Pull-ups
Sit-Ups
Row (calories)
Double-Unders
Wall Balls (20/14 lb)
TrueForm (.05m = 1 rep)
Ball Slams (30/20 lb)
Dumbbell Push Press (45/35 lb)
As a team, complete a total of 1776 reps of all movements, in any order.
Multiple partners may work at a time, but everyone must work together on the same movement and move to the next one together. The only requirements are that the team not complete more than 200 reps of any one movement, and each team member must complete at least 10 reps of each movement.

Enjoy this one, enjoy the family, the community and thank you for celebrating with us…further thank you to all those that fight for our freedom every single day.

NOTE: July 4th:7am & 8am classes only/July 5th: 5am& 12pm classes only.

07.03.19-Please note July 4th&5th class schedule

07.03.2019

Strength:

Tempo Supinated Barbell Bent Over Row: 5x 10-12 reps superset with

Straight arm banded pull downs: 5×20

WOD: Role Model

In teams of two: I go/ you go style

8 Rounds for time:

200ft heavy carry (can be SB or max DB/KB in both hands 70/53)

15 KB Swings (53/35)

15/12 Cal Row

WOD BRIEF:

Upper body pulling today with a pause barbell row, by now you should be appreciating the tempo and increased time under tension in our training. Superset the rows with banded lat pull downs, remembering to brace and engage the core throughout. Remember: POSITIONS, POSITIONS!

Partner wod today as we gear up for the fourth, fireworks, family and fun! The idea is LOTS of built in rest to allow max effort sprints by the working partner.

Box Brief:

July 4th: 7am & 8am Hero WOD

July 5th: 5am & Noon Class WOD

Murph 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.