Thursday, February 15th 2018


Strength & Skill  

EMOM w/ max jumps, GHD, and climbing sumo heavy deadlifts

WOD – “Strong Pulls” 

5 Rounds for time
1km row
4 Rope Climbs

WOD Brief

After the warm-up we’ll train with an EMOM designed to build strength and density in a few different movements. You should aim to complete the work as quickly as possible within the minute. If it takes more than 30 seconds, you should scale the weight, reps, or movement. We’ll climb up in these sumo deadlifts where the last round is pretty startling. (Please be sure you are starting at moderate and incrementing aggressively)

Today is a longer body of work and builds on the last few weeks. We have hit all ranges of energy systems this week and here we get a chance to work rest with a ratio of 4 to 1. Approach the row aggressively but not faster than your 2k pace for the first round.

The goal is straight off the rower and up the rope in quick fashion. Take a pause when needed and make each ascent count. Then quickly back to the rower. You should aim for negative splits on the row and the rope climbs brief breaks, but you should never calm down.

Today is a perfect day of balancing metabolic work with raw strength for vertical pulling. This sets us up nicely for our last workout of the week, which is a hero tribute.

 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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