Author: Sarah Bryan

04.18.2019

STRENGTH:

Hang Squat Snatch 7×4-ascending in weight

WOD:

EMOM8: Sandbag Clean & Max effort broad Jumps

EMOM 5 Sandbag March

WOD BRIEF:

A little oly action for Thursday as we continue to build on our hang snatches each week. Today we are doing 7 sets of ascending weight, hang squat snatch. These ideally are a weight you can cycle well and do unbroken.

The wod today is a nice little emom of 5 sandback cleans and 5 max effort jumps. We are not merely curling the sandbag, but we are properly power cleaning it. Lift the bag onto quads, then explode up so bag flies up and you can put hands under bag. Reset repeat five times. After you complete those complete 5 powerful, explosive broad jumps (or another type of jump of your choosing).**The point here is to get to max power and speed on both of these. Lastly we are doing another short emom of sandbag marching. 5 Sets x :40sec of Max Steps (EMOM 5 MINS), hold the sandbag like we do the carry, but march in place on balls of the feet, focusing on staying perfect core stability and staying in the game for all 40 short seconds.

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.

 

04.17.2019

WOD:

A. Round Robbin Flusher

EMOMx16

15/10 Cal Row

15/10 Cal AAB

15/10 Cal SKI

:45 sec Tall Plank (on hands)

B. Trifecta 15

ON A 15 MINUTE RUNNING CLOCK

3,6,9,12…and so on…

Cal Row

Push Press (115/75)|(95/65)

Toes to Bar

WOD BRIEF:

We are going to start out today by getting mobile and diving into a round robbin style emom. The intention of this first piece is to move at ~75-80%, flush out those sore muscles and get some lactic acid moving for the day. From there we will catch our breaths and set up for our metcon today…a 15 minute amrap of rowing, push presses and toes to bar, boom!  Transitions and constant movement will be key vs a sprint then spending a minute hunched over; over the course of 15 minutes we will build each round with 3 more reps. Get after some hump day gainz!!

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.

 

04.16.2019

WOD: Linda aka “Three Bars of Death”

WOD BRIEF:

Linda, also known as ‘3 Bars of Death’, is one of the original CrossFit Girl WODs. For time we will perform 10-9-8-7-6-5-4-3-2-1 reps of deadlift (1.5 body weight), bench press (body weight) and clean (0.75 body weight). We call it ‘3 bars of death’ because it requires us to alternate between three different bar movements: deadlifts which work multiple muscle groups, bench presses that focus more on the upper body and cleans that present a technical challenge along with the physical effort required to perform the movement…fun! Pro tips: Ensure your technique is strong! These movements require good form to prevent the risk of injury. Understand your limits…if the weight is impacting your technique scale down to something that is still challenging but within your limits. Break up the early rounds, move consistently, move smart and move well throughout.

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.

 

04.12.2019

Strength-

5 Sets working to a heavy complex

3 Power Clean+3 Front Squat+3 Shoulder to Overhead

WOD:

AMRAP x 6 MINUTES

10/8 Cal Bike

6 Hang Power Snatch (115/75)|(75/55)

-Rest 3:00-

AMRAP x 6 MINUTES

10/8 Cal Bike

6 Hang Power Snatch (95/65)|(65/45)

WOD BRIEF:

Barbell big lift Friday coming at ya! We are going to work on a fun barbell complex that’s going to require a bit of grit! Warm up each component of the complex(power clean, front squat and s2o) individually, from there try putting it all together…once it all flows, add weight and build to a heavy complex for the day!

Total burner on the met-con today…a classic couplet that leaves us no room for rest, long transitions or any hesitations whatsoever. Dive in, and hold on for both 6 minute amraps! The power snatches are programmed at a light-weight intentionally, as the idea is about getting quality volume in vs heavy load. Hit it hard today, NBK!

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.

 

04.11.2019

Strength-

Bulgarian Squats 5×10 / per leg

Side to Side Squats 4×10 (total)

Nordic Hamstring Curl 5×8

WOD:

In teams of two:

25 Syncho Wall Balls(20/14)(30/20+)

15 Synchro Burpees to target

20 Synchro KB Walking Lunges (50/35)(holding two kettlebells farmer carry style)

50 Cals Assault Bike(split)

Rest 3 mins…repeat, and repeat again

(AAB Cal reduce by 10 each round, so 50, 40, 30.. ladies cals 42, 32, 22)

WOD BRIEF:

Glutes, hammies, quads, all the little muscles that we forget about but are crying out for help! Well today we are listening to their cries and working on isolation exercises to progressively build leg strength overall. Superset w/ 10 total side to side squats (holding upright, freestanding, or with weight as able) and then round out the trifecta with the nordic hamstring curl.

After firing our legs up via some ferocious strength work, we are going to make sure the burn is REAL in a fun synchro/sprint metcon today. All exercises are done synchronized with your partner with the exception of the assault bike…where that will be an all out SPRINT! Plenty of rest between rounds in order to approach every round as a 110% effort today.

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.