Author: Sarah Bryan

04.25.2019

WOD: AMRAP 20: “Cindy gets Dt’d”

3 Rounds of Cindy

15/12 Cal SKI or 200m Run

1 Round of DT (155/105)

*1 Round of Cindy: 1 round=5 pull ups/10 push ups/15 air squats

*1 Round of DT: 12 deadlifts/9 hang power cleans/6 push jerks

WOD BRIEF:

Sneaking in some more murph prep work today with a bit of a cindy/dt mashup. Building density in the pull ups and push ups are key to nailing murph confidently and swiftly. Keep a consistent pace on cindy, sprint the ski and stay tight, tight, tight through every rep of DT.

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.

 

04.22.2019

STRENGTH:

Pausing Squat Snatch 7×3-ascending

WOD:

20/15 Cal Row (RX+ 25/20 Cal Bike)

20 Thruster (95/65) (RX+ 115/75)

3 Rounds for Time

WOD BRIEF:

Snatching today! But today we are mixing things up a little bit by adding in a pause in the bottom position to work on that midline stabilization and bottom positioning that tend to battle with from time to time. From here we will work up to a heavy-ish triple for the day, but maintaining the fact that technique beats load, 100%.

The met-con today is intended to be a high intensity, balls to the wall type workout. Find power and keep the pace on the rower at a powerful pace, but one that will allow you to hit giant sets on the thrusters. Pace the row, kill the thrusters, repeat three times and boom, the work is done for the day.

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.

 

04.22.2019

STRENGTH:

Single Arm Presses 4×12(per arm)

WOD:

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)

WOD BRIEF:

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.

 

04.22.2019

SKILL:

Rope Climbs: For Quality (challenge these new positions)

3 L-sit Rope Climbs

5 Legless Rope Climbs

7 Rope Climbs

WOD:

15 Box Jump Overs(24/20)

12 Toes to Bar

9 Squat clean 165/115

3 Rounds

WOD BRIEF:

Working on the ropes is always fun, always a bit daunting and fear inducing, so we will continue to build strength and confidence with rope climbing work today. The intention is to go through that progression and learning how strong we can be when we brace and apply our strength properly. So spend this first part of class on the ropes, climbing, learning and loving every ounce of the way.

We have a nice burn, baby, burn metcon that we cannot wait to do with you all! 3 QUICK rounds of box jump overs, ttb and a heavy barbell squat clean, maintain those positions under fatigue and stay as calm but efficient as possible.

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.

 

04.19.2019

STRENGTH:

Back Squats 6×4-ascending in weight

AMRAP 10:

2,4,6,8,etc Jerk(s2o)(135/95)|(95/65)

5,10,15,20, etc Double Unders

WOD BRIEF:

Back squatz are the best way to all the easter gainz! Six sets of four reps building to something very challenging today. From there we have a little couplet of shoulders to overheads and some jump rope action. How well can we perform and jumping overhead movement under fatigue both muscularly and lung capacity wise…well let’s find out!

Box brief:

Normal schedule for Easter/Passover Weekend.

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.