Deadlift Day!





4 min AMRAP

20 Du

8 Deadlift (185/135)

Rest 2 min

4 min AMRAP

30 Du

6 Deadlift (225/155)

Rest 2 min

4 min AMRAP

40 Du

4 Deadlift (245/165)

WOD Brief:

Yesterday we pushed some heavy weights on those back squats, and today we have ALL THE DEADLIFTS! Our strength work today is three sets of 10 deadlifts…an ideal weight range here would be 65-70% of your one rep max. Ten reps at a moderate weight requires a bit of grit and intense focus, we want to make sure our backs stay flat, our cores stay engaged and we remember to breathe throughout all sets.

After we get stronger in the first part of class, we are going to tax multiple energy systems and get even stronger with three short, highly intense amraps. Pairing highly aerobic, oxygen-sucking movements with heavy strength work is a way to increase lung capacity and muscular endurance. Let’s get after it today, team!

Box Brief 

Sign up now for our Rwanda Relay 2: October 19th

Friday night Halloween Lights WOD n’ Celebration: October 26th

Check in challenge continues! 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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