WOD – Thursday, August 30th 2018


Power Clean

WOD – “Beach labor”

6 Sand Bag Power Cleans (handles)
12 Sand bag back rack lunges
18 cal Row

WOD Brief

Tomorrow we have Relay for Rwanda – join in for the Row, the Variant & Standard at Roswell pizza, or for both!

Strength is solid 10 reps on the power clean. Guys will aim for 70%, ladies closer to 80%.

Beach labor – Labor Day right around the corner, who is ready for Monday off?!

We will begin with power cleans using handles of the bruteforce bags. Select a bag weight that is challenging. Feel free to move filler bags as needed.

Using the same bag we will then take the bag behind our neck and complete 12 lunges. Alternating legs. Aim to have good width and foot placement every time. Also seek to not over extended yourself – to spread out and you will lose power.

We finish the round with a row. Nice and strong pulls, with heavy leg drives. (not if you are doing the Relay for Rwanda, please scale to the Assault bike or go for a run on the trueform).

We will complete as many rounds as possible slinging this weight for 12 minutes.

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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