Tuesday, February 27th 2018

WOD – “Turbo” 

5 rounds for time
15 burpees over bar (lateral)
10 Front Squats (115/75) (155/105)

WOD Brief

Today we’ll work an EMOM first and focus on skills while building up on the barbell. The goal for the skill is to hit the target reps or work for the solid :40 the entire time in attempts and effort.

The WOD is a straight out tough burner. The rep scheme is big enough to require respect and an all out sprint will ruin you – but – this should be aggressive. Test before start on your pace. Since the burpees are lateral you don’t have to open at the top. This is awesome for speed, but also increases the heart rate at a solid clip. Front squats should be light and unbroken, as these are from the floor.

A strategy here – for burpees, if you can do 15 in :30 then maybe go for :35 seconds ..  so you can pick the bar straight up and get squatting. If you are recovering from an injury – scale the weight or adjust the lift to help you get the intention of today’s training.

Today’s intention = high heart rate and a barbell forcing you to breath heavy under tension through the movements. The EMOM prior to the WOD will help you prep for today’s WOD, so put in the work and let’s get after it!

 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 – Prizes include membership $$, restaurant gift cards, and more!
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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