WOD – Tuesday, September 25th 2018


Back Squat

WOD  – “Triple 7s”

7 Thruster 75/55

WOD Brief

We will get nice and heavy with a classic set of five today on the back squat. Take some time and work those ankles and hips to get nice positions. We’ll build up and get some strong sets in.

Then we lighten the barbells and go for broke into today’s workout. But first .. we’ll build up weight and test out those HSPU. A workout so short demands we really take time to warm up the positions, the movement, and really dial in our abilities for today.

That means – if the barbell is too much, we’ll lighten it … if the barbell isn’t our friend, we’ll change the implement. If we can’t go overhead, a hang squat clean would be a nice swap. HSPU can be difficult, so you can lower the reps or go straight to hand release pushups. Our goal is a bunch of rounds today – so let’s scale something we can go unbroken or a tight 2 sets. The barbell unbroken.

At 3, 2, 1, GO … we’ll hit the gas at an aggressive pace, and hold it for the duration. A simple and powerful couplet for a Tuesday.

Box Brief

Anna – Gaby – Sidney Granite Games shirts are ready for distribution!

Relay for Rwanda shirts should be labeled for distribution Monday afternoon for pick-up. Please leave money on desk if you wish, or we can simply process card on file.

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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