WOD – Monday, October 1st 2018


Heavy Push Press+Jerk Complex


10 cal bike
10 STOH (115/75)
Rest 3

8 Cal bike
8 STOH (135/95)

WOD Brief

New month and the fitness continues. Take a moment today and think about how far you have come this year – from a fitness, nutrition, and mindset perspective. If you feel any portion isn’t serving you, lets set new daily intentions and build. Journaling is very powerful, if you are not there yet – try thinking of 3 things you are grateful for in the morning as soon you wake up – and just cherish those. Each day come up with new ones, you’ll be surprised (I hope) the impact this has on your morning.

The strength today is a complex – we’ll combine a push press and a jerk (you’ll rerack the bar and go for the jerk. Find a heavy complex here today. Split or power jerk is fine today, but let’s be consistent and push technique.

The WOD is crisp – which means we are looking for some red lines to be crossed on the intensity scale. There are 2 parts – the barbell gets heavier in the second part, so be sure to appropriately scale the weight in PART 1 so you can go up in weight in the second part. (less reps, heavier bar).

The goal here is several rounds per 5 mins – 5 would be interesting per round. The key here is that STOH should be unbroken (not required, but lets get something we can cycle) in the first few rounds. When you come off the bike, you’ll be breathing hard, so be sure really set and take a breath with every STOH. We’ll lower the weight of the bar and or move to rowers for athletes looking to scale.

Box Brief

Rwanda Relay Shirts are in – pick up your shirt, you can pay at pick-up or we’ll run your 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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