WOD – Thursday, September 6th 2018


Bench Press

WOD – “Screaming Eagle”

1k Ski erg
Then in remaining time
Box jumps (24/20)
KB snatch (53/35) (3 total reps 6 total reps 9..)

WOD Brief

We’ll get some moderately heavy lifts in today with the bench press. Of course, we can do floor presses for those looking to isolate areas of their upper body. The goal here is to build upon the volume we laid down these past few weeks and anchor some heavier sets.

The WOD … this is fun …

We begin with a 1k ski… the best plan for these is to go hard (why not), bring it back after about 30-45 seconds … settle and then slowly build up intensity (speed power) to the end. Higher heart rate won’t wreck us and we get rewarded with this with more time for the other movements.

IMMEDIATELY .. after you finish begin the couplet with increasing reps every round. That means 3 box jumps and 3 KB snatches total … then 6 box jumps and 6 KB snatches total… adding 3 every round. Steady is the key to fitness today after the SKI. the speed on the first 3 should be the speed on the middle 18… Keep an eye on that clock and then pick it up at 3 minutes remaining .. then a little faster at 2 minutes remaining, and then just hold that fast pace to the final end.

If KB cause you problems, find a good DB weight to sub in.

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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