Thursday, November 30th 2017


WOD – “G & J”

Complete with a partner – split reps evenly. One partner works at a time.

On a 7 Min Clock
Sprint SKI 1k (alt. every 100m)
Max sandbag over shoulders (100/60)
Rest 6 minutes

On an 8 Min clock
Sprint SKI 1k (alt. every 100m)
directly into max KB Swings (70/53)

Score is total reps of sandbags + KB swings

WOD Brief

This is an all out sprint. Equal work to rest ratio with your partner allows you to dance with the devil. Tuesday and Wednesday’s program required a careful balance along our aerobic threshold. That barrier is gone. A top 1k time solo is about 3:30 for men, and around 4 min for ladies, switch fast .. work together and go get it!

The rest is designed for full recovery – use it. Play with the dampers prior to the WOD and find the setting that works best for you – bigger damper # = harder pulls for more results and less strokes … lower damper # = more strokes but lighter pulls … its a personal preference, but many will float between 7 and 10.

 Box Brief
JOIN US on Sunday for Yoga at our neighbor’s Yoga Studio. Designed just for NBK Athletes
Class reservation competition is live – check-in for every class you attend to win every Friday for the next month!


December 3rd – NBK Yoga class at LiveURYoga studio, sign-up online! 50% off savings. Focus is on CrossFit athlete problem areas

December 9th – Gymnastics Clinic by Power Monkey team and CrossFit Games Athlete (register online)
NBK Holiday December Party – Beautiful Dinner and Social Event, Dec 17th

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