WOD – Friday, August 31st 2018


Front Squats

WOD – “Strongman Team”

Teams of 4
Max distance Yoke Carry (225/155)
Max distance sled drag (90/60)
Max distance farmers carry (53/35)
1 person just gets to walk with them
Every 5 min run 200m start w 200m run

WOD Brief

TODAY we have Relay for Rwanda – we kick-off at 2pm. Another team at 4pm and all are welcome to join in. You can even scale to a half-marathon in support of Rwanda ($10 donation) to qualify for a sweet t-shirt. All team members will qualify to purchase an event shirt for $20 (all proceeds to Hospital). Afterwards – JOIN us for great beer (water … electrolyte filled water bottles) at Variant & Standard at Roswell! Post on FB any questions.

Strength is the front squat. We have been working various front rack strength positions in endurance and in straight linear progressions. Today we go straight at it.

The WOD is all strongman all day.

As teams of 4, each athlete will move 1 implement. The 4th team member gets to rest. Rotate as you need across the rounds. The weights are meant to be heavy, so rotate as you need and be sure you get work done on every implement!

Yokes – these are HEAVY. So rotate regularly. We will have one yoke set for men and another set for ladies. We will scale to heavy sandbags instead of the yokes. If a mixed grouping is set – yoke can be made lighter OR 2 bumper plates can be added and removed (athletes would simply make a lap with 1 weight and then add weight with other athlete)

Sled drag .. face forward with straps on your shoulders if possible. Find a comfortable stacked position and move those legs.

Farmer carry – one in each hand

At the beginning of 3, 2,1 GO .. athletes will complete a 200m run (everyone) .. and then proceed for max distance on the implements. Every 5 minutes athletes will stop where they are and run 200m, again, together.

It’s LABOR Day weekend – enjoy the slower days and long weekend. We will see you Saturday morning at 9am and MONDAY at 9am for our Labor Day Class

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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