WOD – Tuesday August 28th 2018


Core work

WOD – “Sneaky fast”

4 rounds
1 min max Burpee Box Jump (24/20)
1 min max ABMSU
1 min max Cal Assault Bike
1 min max push ups
1 min rest

WOD Brief

Today we take a focus on our core. We’ll go through a planned body of work after the warm-up. Feel free to scale up and find great positions.

The WOD – is meant to be explosive and max effort in every station. Yes, some speed in one station will hit your ability in the next, but these are setup specifically to maximize results.

Burpee box jump – full burpee and then jump to the top, that is one. Your goal for all movements is max reps.

At the start of every minute you’ll begin the next movement – thing fight gone bad.

Abmat situps will lead right into max calories on the assault bike – for broke here.

We’ll end with push-ups. If you scale, please aim for excellent tight positions with elbows close.

Have you heard – we have a Relay for Rwanda on Friday – if you want to hit 42,000m and help raise money for Rwanda, join in! We are building crews and will begin at 2pm. This will take some time, so you can join at the beginning or help after work. We’ll hit dinner Friday night. Note – it is Labor Day weekend, so we are going big!!

Box Brief

Relay for Rwanda – 42,000m Row, Bike, Ski .. begins at 2pm. $10 donation for Rwanda. NBK Family Dinner afterwards!

Labor Day – Join us at 9am for a big WOD for a great day. If you are out of town – tag us in your pictures so we can see all the amazing adventures!

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

September 15th 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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