Tuesday, April 17th 2018

Desiree Linden, won the Boston Marathon 2018

Strength Work

Power Clean

WOD – “Unrelenting”

400m Run
7 Sandbag over Shoulder (100/60)
7 Burpee Box Jump Over (30/24)
5 rounds

WOD Brief

Mark your calendars – Thursday PM we will have NBK at City Hall hosting training during the Alive in Roswell event.  We will have our 5:30 class AT City Hall. Classes Thursday afternoon are 4:30pm at NBK, and then 5:30 at City Hall. We’ll have the table through 7, so if you get stuck come on and we’ll get fit before we head to Canton Street. Check out our Snap Chat Filter and use it too for the event!

Today we are hitting heavy power cleans – Stay tight and drive hard out of the bottom. Let’s stay power since we did Front Squats on Monday. Squat if you must, but go for power.

The WOD (named after Desiree being known as “the definition of unrelenting”) has a fast 400m – or 3 laps. Sand bags are taken from the ground (should be lapped) and then hoisted up and over your shoulder so the bag lands behind you. Burpee box jump overs – no hip extension at the top, but chest to deck – 2 feet back and out required. You must jump up, but can step down on alternate side.

This is for time, so you should be moving pretty quickly here throughout. Yes, fatigue will start to accumulate but focus on your breath and moving swiftly.

Box Brief

ALIVE AT FIVE – THURSDAY, See you there

High School Athletic Program has officially launched! Excited to be the headquarters for one of the leading athletic program in the State. Plus how fun will it be for us to train alongside these athletes!

Highlight videos and training videos – we have been sharing them, if you have any fun ones you capture – please tag @CrossFitNBK and or send to Jimmy. We’ll crosspost it with you.

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