WOD – Monday, September 17th 2018


Build up to deadlift weight

WOD  – “HolleyHammies”

THIRTY rounds For time
5 burpees over bar
3 Box Jumps 30/24
1 Deadlift 275/185 rx+ 315/205

WOD Brief

Hope everyone is feeling fresh and recovered after the Rwanda Fitness Event on Saturday – thank you again for all the support and participation. We have a room funded and nearly done with #2!!

Today we will spend some time building up to WOD weight – it’s a heavy bar, and then will hit three movements for thirty rounds. Today is designed to have explosive jumps, powerful box jumps, and a heavy pull. That is the goal. We need to at a pace that is tough but one that allows us to keep moving. The burpees over the bar and box jumps should just be consistent and same pace. There is no sprinting here, but instead a steep desire to move quickly.

Think light and easy – burpees should be smooth down and up. Box jumps we want to land like a ninja (quiet for those having never met a ninja) on top of the box.

The dead lift is heavy, but should be at a weight you can hit solid and safely.

We have a big week of life on the barbell – front squats, back squats, power cleans… along with plenty of gymnastics and engine fitness. Basically a perfect week for our community.

See you at NBK.

Box Brief

Relay for Rwanda shirts are being delivered this week!

Rwanda Fitness Event – Fundraiser and Athlete shirts are open till EOD MONDAY Sept 17th.

Able to donate and help build a hospital??  Please donate to help us build a hospital in Rwanda – here is the link

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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