Weighted Box Step Ups 4×8+8


“The Chief”

Amrap3 x 5

3 Power Cleans 135/95

6 Push Ups

9 Air Squats

1 Minute Rest bt Rounds

WOD Brief:

Unilateral strength builds and works on muscles we didn’t even know we needed to work. Adding box steps, isolated movements such as split squats, single arm presses, etc have a lovely way of pointing out imbalances, but also strengthening them to make us stronger overall, for the long haul. We start off today with four sets of eight (per leg) box step ups, work to a heavy/manageable weight and try to maintain that across all four sets.

Following strength today we have a legendary crossfit workout entitled the CHIEF! This is one of those, “oh this doesn’t look so bad…” wods that end up biting you in the rear. It’s 5 amraps lasting only 3 minutes of 3 basic movements, in order to maximize all three minutes you must go hard and minimize transition time! After each round you get sixty seconds to breath and gear up to repeat five little times!

Box brief:

New hoodies/t-shirts are in stock-get one before they run out!

REFERRAL PROGRAM-Click herefor more information…bring friends and get free things!

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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