WOD – Monday, September 10th 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!

Strength Test

Front Squat 1RM

WOD – “Russian Challenge”

Every Minute 8 Burpees Including 0
125 Russian KBS 70/53 for time

Rx+ 12 Burpees

WOD Brief

Front squats … the cycle of strength and gains are set, so let’s see where we are. No endurance, no rep schemes today. We are going to warm-up, build, and hunt down the heaviest front squat we have today. Get fired up!

The WOD, begins with burpees – in place, two feet back two feet forward, jump hands above the shoulders. We hit burpees at the beginning of every new minute, and in the remaining time pick-up a kettlebell and swing. The workout is done once you have completed the total target amount of kettlebell swings of 125.

The KB is heavier than normal, but should be something you can pickup and work in the remaining time you have in each minute.

Scaling up and down will be with the burpee count first. Adjust the KB to something you can safely move.

KB swings should be a rest and you can make this possible by focusing on your breath in each swing. As these are Russian swings, we should be able to cycle much faster and they require less hip force to drive the bells to target height (between shoulders and eye level).

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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