Dead stop Deadlifts:5×3

WOD: “Beary, beary Strong”

Teams of 2 complete:

Buy-in: 400 meter Run (together)

6 Rounds for Time

10 Sandbag Ground to Over Shoulder (100/80) (RX+ 150/100)

10 Sandbag Bearhug Squat

100′ Bearhug carry


First commandment of deadlift day: thou shalt deadlift! A traditional dead-stop deadlift is where the bar lands on the floor and completely settle before the next rep, allowing us to reset his positioning and eliminate any transfer of forces from the ground. A touch and go deadlift is the opposite. The bar does just what the title implies – touches the floor briefly and is lifted right away. Today we are pushing some strength with the zero bounce/dead stop deadlift, neither version of the deadlift is better vs the other, and both styles increase total strength when performed properly.

For the metcon today we have a partner wod, one works/one rests as we get in plenty of odd object conditioning! 6 rounds of low reps means to SPRINT, work, work, work, switch, repeat.

Box brief:

No 6:15am classes on Thursdays.

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

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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