A1. Bench Press 5×4

A2. Chin Ups 5×4-eccentric tempo


3 Rounds:

20 KB Snatch (50/35#) – 10/side

300m run (20/15 AAB Cals)

rest :90

3 minute max cal row

3 Rounds

20 dB box step ups (one DB)

500m ski erg

WOD Brief:

Upper push and pull strength day today, building on our bench press and eccentric chin ups. Add a little weight from last week, challenge yourself slightly more, and watch the gains unfold. For the wod, your legs might be feeling a bit fatigued from yesterday’s program or even from Monday’s. Be aware but be fierce! The kb snatches and box step ups should be at a weight you can go unbroken and move well throughout. Today we are training strength, power, stamina, balance, coordination, flexibility and agility.

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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