Friday, December 1st, 2017

Army Spc. Hilda Clayton

WOD – “Hildy”

100-calorie row
75 thrusters, 45-lb. barbell
50 pull-ups
75 wall-ball shots, 20-lb. ball
100-calorie row

If you’ve got a 20-lb. vest, wear it.

WOD Brief

Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death.

Go for Hilda in this HERO WOD. After having survived the 100s, everyone of us knows how long that 100 calorie should take. As you move through this effort focus on giving it your all for this soldier. Thrusters can be done quickly and short sets – move swiftly and get off that bar! Pull-ups should be scaled to an appropriate progression, and the wall balls approached aggressively. Final row will be at a slower pace but finish out strong.

A full on shoulder assault. If shoulders are bothering Assault Bike, Med Ball Cleans, Ring Rows, and weighted box jumps would be a nice substitute for each movement. A vest if you have one still viable, or use dumbbells on the box jumps (14″ weighted 20″ unweighted)

 Box Brief
JOIN US on Sunday for Yoga at our neighbor’s Yoga Studio. Designed just for NBK Athletes
WINNER of our Coach Contest will be revealed next week.
WINNER of this week’s Class Reservation Competition will be revealed. Keep up the great work!


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 – FESTIVE Attire, Dec 17th

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