3-5 Giant Sets

  1. Reverse Back Rack Lunges
  2. Bar Dips
  3. Eccentric Chin Ups

WOD: 11.2

Complete as many rounds and reps as possible in 15 minutes of:

  • 9 Deadlifts (M: 155lbs / 70kg, W: 100lbs / 45kg)
  • 12 Push-ups
  • 15 Box jumps (M: 24″, W: 20″)


Giant strength superset with a classic push/pull mash-up. Followed by a throwback to the 2011 games with 11.2! The beginning it’s a nice and easy one…but then it gets real…push yourself to do your best as you can. This WOD requires strength, determination, power and passion. If you have all of them, then you’ll rock it. And don’t forget this WOD will not kill you. It will probably just make you stronger than ever.

Box Brief:

No 6:15am classes on Thursdays.

Murph 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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