Friday, February 9th 2018

WOD – “Two minute warning” 

E2MOMx 14
8 Bar facing Burpee
8 Power Clean (135/95) (165/115)
Shuttle Run *
*3 mats and back to base – 6 mats mats and back to base- 9 mats and back to base (rig-platform)

Midline Option
EMOM 12
200’ Sandbag Hug Carry (150/100)
30 GHDSU
100’ Heavy yoke carry should be adding at least 100-200lb to the yoke

WOD Brief

Shuttle run should be done as not a walk. Power clean should be moderate weight today.

Shuttle runs – GO GO GO.. touch the ground on each mat edge. Touch and don’t cut yourself short, really work on lateral movements here. Our football players are going to be putting on clinics, so watch their hand and foot placements.

The Midline option is optional – it is designed to challenge and build our core. Choose a bag that you can move unbroken. These should be heavy but not compromise form – squeeze the bag with your arms, activate pecs & obliques, walk with toes, breath with each step (in with the nose; out with the mouth) for maximum results.

The yokes are heavy and should be done based on feel. That means add weight, go up and by the end of the EMOM you should have something incredibly heavy.

 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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