WOD – Thursday, August 9th 2018

Endurance Strength


WOD – “Flash Flood”

Pull up
STOH 95/75
REST 3 min


WOD Brief

Press will be straight pressing .. a rep range designed to allow us to move heavy weight and then back off for larger sets. We’ll take a few minutes to get to working weight and then be prepared for small jumps.

The WOD has two parts. We’ll complete the first 21-15-9 of three movements and then rest for 3 minutes. Then go again with a slightly more difficult movement in the vertical pulling. The idea is to go hard in each movement (to that particular movement’s capacity) and then move to the next. Some will fly through the pull-ups and then be delayed by the shoulder to overhead, and vice versa. Move quick and find that flow state. Best results will come from those who move smoothly. Gymnastics doesn’t have hard angles only smooth shapes  – use that to your advantage.

If you wear grips – keep them on the entire WOD, don’t both with loosening or switching between movements. We’ll be moving fast enough that they shouldn’t be a burden.

Box Brief

Please donate to help us build a hospital in Rwanda – here is the link

September 8th we have our competition – the Rwanda Open, see workouts and details on our Facebook page.

Videos and media being posted beginning today, but we are helping a charity building a hospital in Rwanda. We are opening in December and will serve an area of hard working folks where the closest hospital is 20+ miles away. More to follow – fundraiser, charity competition, fun challenges, and more!

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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