WOD – Thursday August 16th 2018


Sumo Deadlift

WOD – “Latte up”

5 rounds for time
12 Sumo Deadlift 185/135
48 DU

WOD Brief

Time to move some big weight. Today we’ll go with classic sets and reps on the sumo deadlift. This position allows us to train our body just a little differently by loading the weight …

The WOD, a nod to this evening’s fun with a Latte Battle at Land of a Thousand Hills (Jimmy is judging) where we’ll be raising money for the Rwanda Hospital AND we have Alive at 5 on Canton Street.

Simple – 5 rounds of a straight couplet.

The sumos should be continuous and fierce. The doubleunders are your break. Stay vertical on the jumps (avoid folding at your hips) to keep maximum room for air in your diaphragm. We will spend time on this in the warm-up using the wiffleballs and the ropes.

This will go fast, so be strong on the sumos and deep belly breaths on the doubles to close out the day.

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.

Leave a Reply

Your email address will not be published. Required fields are marked *