WOD – Tuesday, August 14th 2018

WOD Prep

Object Squatting

WOD – “Age group PS”

2 rounds for time
1k Row
750m ski
50 Goblet squats (70/53)

WOD Brief

We will aerobically get our bodies activated to start off. Then some squat prep using objects. Kettlebells, dumbbells, sandbags as you like. The intent is to really get ready for the WOD.

Today’s effort is a nod to the Games and the age group effort. We’ll simply complete 2 rounds of a 1k row and 750m ski. These should be done at a 2k pace in round one and then a bit faster in round 2. The squats will be where the battle is won. Go for large sets and then break them at reasonable blocks. Stay close to the weight and then return to squatting. Your legs don’t need much time to recover vs how long your shoulders fatigued out yesterday during the HSPU. That is to your advantage – use it.


Adjust the weight as you like. You can goblet squat with a DB, KB, or sandbag. Just go for great range of motion today.

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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