WOD – Thursday, September 13th 2018



WOD – “Swing Step”

800m run
10 muscle ups
100 walking lunge steps
10 muscle ups
800m run

RX+ with a vest

WOD Brief

Our strength is the pull-up. We will set a specific work rest ratio today and the intent is to really get in strong sets. We must have great positions if we want to continue to get better and have a long athletic career. Today’s focus is the pull-up on a clock.

Swing Step …. fast, that is what this should be your thoughts when done.

The run is perfect for the nearly Fall weather. This is a reasonable distance but not a sprint. So … fast 😉

Then 10 muscle-ups or your scale for the day. If you have never done 10 in a day .. today isn’t the day to go for 20… instead plan for a scale of 5 for each station +/- based on your health. The idea is these should be regular enough that we are working and when we are resting it isn’t at the cost of intensity.

The walking lunge steps are a straight 100, alternating legs. Seek to have your knee behind your toe. That’ll really help keep you in a nice power position.

The walking lunges are the center of the workout and then back to the muscle-ups and run. Finishing on a run means we get to just go as hard as possible. Nothing fancy about today’s finish, once you are on the run, RUN.

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.

Leave a Reply

Your email address will not be published. Required fields are marked *