WOD -101018



5 sets

A1. Bench Press: 5 reps

A2. L- Sit: :20 seconds


4 rounds

400m Run

400/500m Ski

Rest 2 min after each round

Each round should be done as fast as possible. 

WOD Brief

Today we are mixing things up with a heavy bench press supersetted immediately into L-Sits. The idea here is to train strength and core back to back, stabilizing positions under muscular fatigue is a great way to improve overall strength and continue to reach our greatness potential.

We have 4 round 400m run followed directly into a ski, metcon today to put our lungs and legs to work, but also push our aerobic capacity. The idea behind the rest is that we can recover enough to push HARD every round and reach a level of high intensity from start to finish. How consistent can you keep your times from round 1 to round 4? Let’s see!

Box Brief

Rwanda Relay: October 19th

Friday night Halloween Lights: October 26th

Check in challenge, check in to class and whoever checks in the most will win awesome swag, gift cards and more!

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, 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/Sarah. We’ll cross-post it with you.

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