11.29.18-Hero Wod Thursday!



3 rounds for time

Row 1k

50 burpees

50 box jumps 24/20

Run 800m

WOD Brief:

Hero wod of the week is Small! What a doozy, but will help reduce muscle soreness and break down some of that lactic acid we have built up over the last few days. Let’s break down strategy and go!

Row: Pick a row pace and hold it for the entire workout. Hold your 5K row pace. This wod is not about round 1 or round 2, everything comes down to round 3. Hold your chosen pace on all 3 rounds, especially round 3.

Burpee:   Get off the rower and start burpees. Don’t think about it, just get your chest to the ground and up again. Unbroken with a conservative pace. Remember to breathe and not think. You will want to stop to shake out the legs, don’t, just don’t.

Box Jumps. This is a box jump workout. If your jumps are fast you will make up huge amounts of time. Stepping down or stepping up will slow you down considerably, try jump as much as possible. This workout is long.  Rest on top of the box! Resting on the floor is not suggested because it is tough starting position, it’s much better to resume your jumps from the top of the box instead of the bottom. I can not stress this enough, box jumps will make or break your workout. Push for as many jumps as you can, little to no rest, you will rest on your 800m sprint. Remember you must show control and full extension on every box jump for it to count…don’t short the range of motion, my people!

 Run: as I stated before, the runs are manageable until round 3. On round 3 you will want to walk, DON`T you only have 800m to go. Use the first 200m to get comfortable after the box jumps, and then push the pace till the end. Then high five and rejoice!

Box Brief:

Christmas Party: December 7that 5:30pm


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

Able to donate and help build a hospital??  Please donate to help us build a hospital in Rwanda – here is the link

Rwanda fundraiser shirts are in…please pick them up next time you come to class!

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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