02.12.19-VALENTINES PARTNER COMPETITION TODAY

02.12.2019

Crossfit is not a matter of life or death. It’s much more important than that. So for Valentine’s day, it’s time to partner up and pick one of these three WODs to compete in. WODS will be happening throughout the day at all classes(no endurance tonight), pick you partner, pick your workout and let’s have fun! The top three teams of the day will win! Yes there will be prizes.

-PARTNER WOD 1: DESTROY YOUR LEGS

One works, one rests. For time.

1000m Row

100m Walking Lunge

400m Sled Pull (45lb plate)

100 Power Cleans (135 / 95lb)

1000m Row

100 Bar Over Burpees

400m Sled Pull

100 Air Squats

1000m Row

-PARTNER WOD 2: TIME FOR BURPEES

Complete the WOD with a partner in 17 mins

60 Deadlifts (135 / 95lb)

30 Burpees

60 Front Squats (35 / 95lb)

30 Burpees

60 Push Press (135 / 95lb)

30 Burpees

AMRAP (in remaining time)

Clean & Jerk (135 / 95lb)

-PARTNER WOD 3: ‘Viewer Discretion Advised’

Partner WOD for time

3 ROUNDS:

30 Squat Cleans(135/95)

30 Lateral Burpees

30 Pull Ups

-100 CAL ASSAULT BIKE

3 ROUNDS:

30 Wall Balls (20/14)

30 Lateral Burpees

30 Pull Ups

-100 CAL BIKE ERG

Box brief:

In house Valentines WOD Day: Tuesday February 12th!

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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