3 rounds for time of:

  • 15 body-weight bench presses(40/25)
  • 20 single-arm rows, left arm(40/25)
  • 20 single-arm rows, right arm(40/25)
  • 1,000-meter row

Core Bonus Fun:

E2MOMx10 Minutes(5 sets)

1) Hollow Rocks (10 reps)

2) V Ups (10 reps)

3) Tuck Ups (10 reps)

4) Hollow Hold (10 sec)


Welcome back! The open is complete and we are now back to regularly scheduled programming! Working on the upper body gainz today and still allow some of the 19.5 DOMS to flush out. A very simple, medium length wod today in which we will find and aggressive but sustainable pace throughout all three rounds, while maintaining perfect positions. The single arm rows are a GREAT unilateral back movement to add to your training to help with all upper body pulling movements and build a bulletproof back.

Box brief:

May 4&5- Rowing on the water!

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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