Monday February 12th, 2018

WOD – “Snake eyes” 

Partner WOD:
In a 7 minute window
Run 800m (together)
Max rep cleans (115/75)
Rest 3 min

In a 7 minute window
Run 800m
Max Deadlifts (185/135)
Rest 3 min

In a 7 min window
Run 800m
Max rep STOH (115/75)

WOD Brief

After a big weekend of rest we come out hot with three segmented pieces of work. We will hit these barbell movements after a fast 800m run (if  unable to run we will substitute appropriately). These weights are designed to be moderately heavy and cycled very quickly. Work with your partner to switch frequently. Think quick sets 5s, 3s, or even doubles.

Cleans must show elbows in front of bar fully racked at top of position with knees and hips open. Deadlifts – no bar bounces and we are looking for the shoulders behind the bar at the top with, again, extended knees and hips. Shoulder to overhead – locked out overhead with full extension. You can bring bar to your shoulders with any method. (Reps for STOH do not need to restart from the ground and can be swapped between partners in WOD).

 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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