1.28.2019-Hero WOD Monday



Teams of 2 or 3

For Time (40 Minute Time Cap):

3 Rounds:

35 Lateral Burpees over barbell

35 Hang Squat Cleans (95/65)

35 Toes to Bar

35 Wall Balls (20/14)

116 Calorie Assault Bike

3 Rounds:

35 Lateral Burpees over barbell

35 Hang Squat Cleans (115/80)

35 Toes to Bar

35 Wall Balls (30/20)

116 Calorie Row

WOD Brief:

We are continuing with Hero WOD Monday this week…honoring Chief Petty Officer Kent. Kent was 35(number of reps) at the time of death, was one of the 16 killed that day (116 calories) and left behind two children (broken into two parts). Come ready to work, ready to have fun, scale as needed and kick off this week properly!

Navy Chief Cryptologic Technician Shannon Kent, a 35-year-old mother of two, became the first female Navy service member fatality attributed to ISIS since the U.S.-led coalition went into Syria in 2014. Kent was one of four Americans, including Army Chief Warrant Officer 2 Jonathan Farmer and two civilians, among the 16 people killed when the lone terrorist targeted troops on routine patrol in the town Manbij. “She was a rock star, an outstanding chief petty officer, and leader to many in the Navy Information Warfare Community,” said Cmdr. Joseph Harrison with the Commanding Officer of Cryptologic Warfare Activity 66, where Kent was assigned when the command launched five months ago. Kent, based at Fort Meade in Maryland, lived there with her husband and two kids.  “Chief Petty Officer Kent stepped up to serve her country and dedicated herself to a life of service, following in the footsteps of her father Colonel Stephen J. Smith of the State Police,” said Gov. Cuomo in a statement. “We owe her our eternal gratitude for her selfless dedication and sacrifice.”

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.

Leave a Reply

Your email address will not be published. Required fields are marked *