Friday, June 8th 2018




WOD “McGhee”

Complete as many rounds in 30 minutes as you can of:

5 Deadlift (275/185)
13 Push ups
9 Box Jumps (24/20)

WOD Brief

McGhee and heavy deadlifts for our final day of training. On the deadlift focus on a good hinge movement that allows you to keep the bar close and a tight bar path. If this movement is more challenging, we can place the barbell on plates, blocks, or replace with other objects.

This is a long workout, so you need to pace yourself properly. Move faster where you can and don’t be shy about breakout up the deadlifts or push ups. Box jumps aim is steady and consistent here. These should be consistent with no pause.

The deadlift is heavy but scale to your ability – we are honoring the memory of Ryan McGhee here, so move accordingly.

Box Brief

Coffee Chat 11am-12 at Land of a Thousand Hills is for all members interested in discussing their training and how to plan their goals for the next few months.

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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