WOD – Tuesday September 4th 2018

Strength – 1RM

SHOULDER PRESS TEST

WOD – “Granite Games – Thruster Run – 2.0

18 Thrusters (95/65) (135/95)
Run 200m
15 Thrusters
Run 200m
12 Thrusters
Run 200m
9 Thrusters
Run 200m
6 Thrusters
Run 200m
3 Thrusters

WOD Brief

Hoping everyone is recovered from that big WOD yesterday, that got sneaky hard very quickly! Today we begin by testing out our shoulder press one rep max. We have been building up and developing this movement. Time to get as heavy as possible. As you are progressing up in weight .. mind the jumps, and if you fail .. do a drop set with a bit less and then see if you can go back up. Too often we finish after missing a lift with a 10lb jump … get the change plates out and let’s see where we are today!

The WOD is the same Joey and Anna’s team will be hitting during the Granite Games this week. It is a burner and meant to be full tilt fire. Go ahead and take a few minutes to get your WOD weight, and then we go. The run is fast and the thrusters faster.

The first round of thrusters is to be done unbroken – when we return from the run, aim for 2 sets, and then try to hold that through the 9s. After that, go for unbroken. Pull that bar down and press up – don’t wait for gravity.

If you cannot run due to an injury, today you Assault Bike as a scale, 18/12.

Box Brief

Relay for Rwanda – 42,000m Row, Bike, Ski .. was a blast and a great crowd. Special event t-shirts are on sale and will be ready Monday for pick-up. If you wish to donate, please do.

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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