Wednesday, February 14th 2018


One legged squats

WOD – “Rolling” 

Begin with … 30/20 cal assault
End with … 30/20 cal assault

OPTIONAL Strongman time permitting

WOD Brief

Today is a sprint using two gymnastics movements that require serious strength and body awareness. For some guys, they will finish the AAB 30 cals in 25 seconds (and they should), as that is a max effort straight into these reps. Scale the movements to something you can keep at a hot pace.

Begin and end with the assault bike at maximum effort. The pistols are alternating legs as always and the reps should be split evenly between each leg. Substitute a 70/53 lb kettle bell goblet squat for the scale on the pistols. For the pistol and goblet squat your hip simply must pass below parallel.

This should and will feel like Fran if done properly. The skill work will focus on the one legged squat, but athletes will be given time to do practice rounds to get fully warm before 3, 2, 1 GO.

If time remains in class hour, optional strongman EMOM finisher is programmed.

 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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