Single Arm Presses 4×12(per arm)


In teams of two complete the following for time:

4 laps double front rack heavy carry (KB or DB)

Directly into…

40,30, 20, 10

Russian KB Swings (70/53#)(one working/one resting)

GHDSU(one working/one resting)

200M Run(Together)


For strength today we are building on our single arm barbell presses. Why do we do these awkward, hard exercises? Well, the one-arm barbell press requires a great deal of focus, control and strictness and therefore it can teach your muscles to give their 100% and perform better as a well-coordinated team. It also increases core strength and helps to eliminate imbalances muscularly.

After words, we will dive into a spicy little partner wod, to light up those glutes, hamstrings, core and smiles. Starting with heavy front rack carries, then diving into a descending ladder of Russian kettlebell swings and ghds, with a 200m sprint at the top of every round. Grab your partner and taco Tuesday it up, one ghd at a time!

Box brief:

No 6:15am Classes on Thursdays.

April 27&28- 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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