WOD – Friday, September 14th 2018




EMOM: 15
Minute 1:    15 Wall ball (Rx+ 20 reps)
Minute 2:          12/10 cal Row (RX+ 15 cals)
Minute 3:            45 dubs (RX+ 60)

WOD Brief

Skill session with our snatch.. the focus will be to build up in weight but not touch and go. Good sets, strong attempts, and let’s each work to improve those positions. If full squat is a challenge, aim a little deeper each attempt. Videoing ourselves is very helpful to see how our bodies move vs how our mind sees ourselves moving.

The WOD has 3 movements. Each one is done in a 60 second window. If you finish the reps, rest, and get ready at the next station. There is no transition time, so if you find yourself against the clock push to catchup or reduce reps in the rounds.

We are working the whole 15 minutes, if you can’t make the rounds – drop reps by enough to make a difference. For instance, if you went 15 wall balls no problem and the 3rd round you got stuck at the minute with 3 to go … reduce wall balls only down to 10. This will be more inline with our program goals and ensure one movement doesn’t limit the ability of another movement.

For RX+ THE REPS go up … only chase this if these are achievable within 45 seconds.

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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