Author: Sarah Bryan

05.02.2019

Strength:

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

WOD BRIEF:

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.

 

05.01.2019

Strength:

3 Position Power Cleans & 3 Position Clean Pulls

WOD:

“MAY DAY!”

7 power cleans (135/95)(95/65)

7 push press (135/95)(95/65)

7 bar facing burpees

30s rest

7 Rounds for Time

WOD BRIEF:

Performed bottom to top, the 3-position power clean helps primarily with rate of force development, more aggressive and complete extension at the top of the pull, and more aggressive turn over of the bar. This will help us with our bar speed and power in the lift, faster we move, the lighter the bar becomes. The clean pulls will reinforce the same but under a higher load.

The wod today will test how quickly we can handle that bar when our heart rate is jacked up! Seven short sprint rounds of power cleans, push presses and burpees…choose a load that is challenging but allows you to sprint the barbell movements as they should be as unbroken as possible.

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.

 

04.30.2019

WOD:

50 Wall Ball(20/14)(30/20)

5 ROPE Climb(15′)

40 Wall Ball

30 Pull Up

30 Wall Ball

20 C2B

20 Wall Ball

10 BMU

10 Wall Ball

5  Burpee Pull Overs

For Time

Rest 5 then:

AMRAP 10 Minutes

Max Sets of 10/7 Unbroken Push Ups

WOD BRIEF:

Pushing, pulling, and throwing today as we tackle a combination of a wall ball/rope climb/pull up wod, into a push up amrap. Notice the movements that will be up coming soon for Murph! Building density with the squats(wall balls) and pulling/pushing strength will make Murph not seem so daunting and will make us stronger overall.

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.

 

04.29.2019

Strength:

Overhead Squats 6×5:Ascending

WOD:

5 Rounds for Time

3 Cluster (165/115)(185/135)

15 T2B

30 Double Under

WOD BRIEF:

Squats are the best way to start our week. Overhead squats today to test every ounce of strength we have, core, leg, shoulder, lats, etc. The overhead squat is a challenging lift, and not one where we are able to move as much weight as perhaps we would like, as we progress our mobility increases, our strength increases and the overhead squat becomes less daunting. It’s not a lift to take lightly or to leave out of our training! So spend time mobilizing, and dive into 6×5 overhead squats, ascending in weight as able.

The wod today is going to be a fun challenge of a heavy barbell, and some high heart rate inducing work. The cluster is the only movement that’ll make you appreciate it’s younger sibling, the thruster…as it is a combination of a squat clean+thruster with each rep. Scale accordingly and keep those lifts looking good, next hop on the bar for some toes to bar, and lastly CRUSH the double under action to keep this wod as spicy as it is intended to be.

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.

 

04.26.2019

Strength: Lateral Step Ups 5×7+7

WOD

21-15-9

Alternating Dumbell Snatch (50/35)

Burpees over dumbbells

Toes to Bar

rest 3 mins

15-12-9

Alternating DB Snatch (60/45)

Burpees over DB

GHD Sit Ups

WOD BRIEF:

Step up Friday is back! We are continuing to build our overall leg/core/hip strength as we progress with the step ups. The step-up is a deceivingly effective lower body strengthener. The leg muscles get worked entirely…quadriceps and hamstrings — the muscles on the front and back of our thighs — as well as our glutes, provide most of the power during this exercise, and yes other muscles contribute, some provide power, others stability, but none work as hard as our legs and rear ends!

A shorter, more intense metcon today, two pieces separated by rest…which means sprint!! The reps decrease in the second round, however the weight increases slightly…can you hang on??

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.