WOD – Wednesday, September 12th 2018



Power Clean

WOD – “Spicy slopes”

Ski erg
SDLHP (75/55)

WOD Brief

Power cleans! We gave our all yesterday on a long effort, so we bring variety today with a WOD that is straight up burn.

The idea for the WOD is to just go. The first 30 cals on the Ski ERG should be at a fairly high power output, around 90%. Break up those sumo deadlift high pulls into 2 or 3 sets if possible and watch the bar bounce. You can hang on a little longer than you know – so let’s find out!

The second effort on the ski (20 cals) should be 100% effort… same when you are back to the barbell. We are not resting, catching our breath or anything other than cutting through those reps. At this point you will be breathing at max and feeling the speed. Hang on.

Final 10 cals and SDLHP are 115% effort – this is clearly above our threshold of what we can maintain for any amount of time and is at the point where we are gonna feel all the spiciness. HANG ON.

The last 10 SDLHP, just grab and get it done .. if you just get a couple at a time and march through singles you’ll be done and accomplish your goal for today.

We WANT to work below and then just above our threshold today – that is the plan. If we blow up in a fireball of awesome at the end… all good. Adjust as you need to move safely, and then .. hang on.

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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