WOD – September 27th 2018


8 seconds of intensity every minute

WOD – “Fruit Loops”

Row 30/20 cals
3 rope climbs
15 push ups
Assault Bike 30/20 cals

WOD Brief

BIG. That is today.. We will give the first 8 minutes to warm-up and stretch, and then we go into a specific endurance piece out of the gate. The intent is to GO HARD for these 8 seconds and then coast… till the next block of 8 seconds. Build up into that 8 seconds so you are at a sustained powerful effort.

Athletes will rest for a bit and then prepare for the second WOD.

This is a 25 minute AMRAP, which means 120% effort as we did in WOD 1 will be unsustainable. Instead aim for right at the red line, be quick on transitions, and trust yourself. The Assault Bike and row can capture your time if you are not too careful – instead push harder in those two movements, and then use the abmat situps as a chance to catch your breath while still moving through the reps.

Focus on nasal breathing with an occassional powerful inhale and exhale out of both your mouth and nose. We’ve shared the science, so just do your best, it’ll be worth it.

Scaling will have us rowing a bit less calories, ring rows 3x, assault bike again less calories.

Tomorrow we hit a giant barbell odyssey, so train smart today!

Box Brief

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

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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