Wednesday, February 28th 2018

WOD – “Abdominal Monster” 

36 ABMSU (GHDSU RX+++)
18 1 arm OHWL steps (50/35)
9 Strict Pull ups  (RX+ C2B Strict)
AMRAP 18

WOD Brief

Scale for intensity today – this is a looooong effort. We want movements we can visit multiple rounds. This means abmat situps is a great choice if 100+ GHDs is not comfortable for you. This is meant to be an intense effort but around 85% of power. This will allow us to visit these movements rapidly.

Think Annie, the benchmark workout with abmats and doubleunders – that is the level of effort we are seeking today.

On the overhead walking lunge steps, aim to keep your bicep by your ear without a shrug with the traps. Tall and good tension is our goal here. Be conscious of your rib cage – it should be vertical and not pulling back in an arch. This is super important with the abmat efforts.

Pull ups begin in a dead hang

 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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