WOD – Friday, September 7th 2018

TEAMS – all athletes will be teamed up for the September 15th Charity Competition. We’ll do our best to make great pairings so everyone has fun. You can make changes/donations/edits on the whiteboard at NBK. This is a great cause and going to be a FUN event!


Front Squat

WOD – “rock’n’roll”

Teams of 2
150 cal bike erg
100 wall balls (30/20)
50 squat cleans (135/95)

WOD Brief

Front squats … the cycle of strength and gains continues. We will continue to build, use your prior lifts as a target and let’s continue the rise!

The WOD is for partners … sure it could be done solo, but with a partner it means you sprint – I sprint – and away we go … allow for higher heart rate, even recovery time, and frankly an all around better result of fitness. the plan today is go hard, rest, repeat.  This is the key to great fitness results. If you have big sets in you at an incredible pace, awesome – go ahead, but be sure you don’t bury your partner. You will split reps evenly.

We begin by filling up the bike ERGs .. and hit 150 calories. For the really big classes, we can hit the wall balls first and then the bike. The bike will be fierce so get at it.

Wall balls … note the weight for RX. The goal of this weight is something you can hit 10 with confidence.

The squat cleans – break these up to small sets for the win – stay close, drop the bar evenly and you will maximize your results. Every clean is from the ground and you must break parallel and show lock out at the hips and knees.

Have fun and let’s go!!!!

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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