Tuesday, February 6th 2018


Supersets – DB Bench Press & Strict Pull-ups

WOD – “Hip Hop” 

40 alternating jumping lunges
30/20 cal Row
20 Hand release push ups
5 rounds for time

WOD Brief

Strength is designed to be challenging. As in any strength movement, get the pecs and shoulders warm before hitting the bigger sets. We have up to 120# so these should be challenging. Good reps must show control at bottom and top. The pull-ups are strict. If 8 is easy then bump up to strict C2B. Strict = no kip and you start at the bottom in a static position.

The WOD is a fast and dirty effort on movements that allow the body to work without causing damage. Athletes will need to reach full extension and be in the air for the lunges.

The rest of the week we will hit C&J, Snatch, and Dead lift tomorrow … another burner on Thursday, and then back to a moderate bar with a power clean. Dig in this week is designed cyclical – if you miss a day, please go for an easy run or something to keep the blood flowing.

 Box Brief
BINGO – fill a row win and get a ticket for prizes drawn at end of the month!! Grab a sheet at the desk.
NBK Anniversary Celebration is March 3rd at NBK. Save it on your calendar and let’s have a fantastic day together.
The CrossFit OPEN is approaching, NBK will host 2 events and you are invited!
  • 18.1 Saturday February 24th 5:30pm – 8pm (Drinks, fun, and we’ll do the workout together!)
  • 18.3 Friday March 9th time 5:30-8pm

Nutrition Program is ongoing at this time – if you are interested in leaning out, this is your program. Free weeks are still remaining to get you started, no commitment.

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