Author: Sarah Bryan

04.02.2019

“Teamin’ on a Tuesday” in teams of two complete:

1k Row while partner holds DBL KB in front rack (53/35)

21 power cleans (165/115)

1K Ski while partner holds DBL KB in farmer carry

15 power cleans

1K Bike ERG, while partner sits in an L sit w/ wallball overhead (30/20)

9 power cleans

BONUS:

Partner plank off! Who can hold it the longest??

WOD BRIEF:

Team fun on a Tuesday! Here we have a sprint piece combined with a heavy barbell to combine multiple energy systems and take advantage of the 1:1 partner rest ratio. Go ham on the machines for as long as you can and then switch, this is not intended to be an aerobic piece but a royal lung burner to be enjoyed with a teammate. Have fun and hit it hard!

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.

 

04.01.2019

Strength:

WOD:

3 Rounds for Time:

1000m ROW

5 Rounds of Strict Cindy (1 round cindy=5 strict pull ups, 10 push ups, 15 air squats)

BONUS:

4 Rounds-Leg Endurance:

45s Wall Sit

45s Max Effort Air Squats

45s Wall Sit

45s Rest

WOD BRIEF:

We are kicking off the week with a little row cindy row wod incorporating some of the strict movements we have been building on. We want to find a sustainable, but hard effort pace on the row noting that it is not a sprint pace today, from there chip away at each round of cindy, and never underestimate the power of the beautiful air squat! If you don’t get enough air squats in the metcon today, never fear, we have more for you in a little leg endurance finisher.

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.

 

03.27.2019

Strength:

Front Rack Step Ups 5×8

WOD:

2 Rounds: 2:00 Stations

STATION 1: 400m Run (500/400m Row) (rest remainder)

STATION 2: 40 KB Swings (rest remainder)

STATION 3: 60 Lunges (rest remainder)

STATION 4: 80 Double Unders (remainder)

*2:00 Rest between Rounds

WOD BRIEF:

Front rack barbell step-ups… one of those exercises that we underestimate and underutilize. We will be doing 5 sets of 8 per leg working on muscular endurance and overall leg strength. From there we have a fun play on a n every 2 minute workout going from four different stations for two “short” rounds. 2 minutes always seems a little longer during times like these, but come out hard and find that extra time for rest and rotating!

Box brief:

May 4&5- 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.

 

03.28.2019

Strength:

Overhead Squats: Every 90 seconds for 9 sets-building to a working 1rm.

WOD:

“Double 6’s”

12-9-6

Power Clean (95/75)(+ 125/95)

Thruster

-Rest 3 min-

9-6-3

Power Clean (125/85) (+155/125)

Thruster

WOD BRIEF:

After the last few weeks of heavy fronts squats, we are putting the combination of the overhead stability and squat work to the test. Taking nine sets to find a working one rep max or a heavy single for the day, stay tight, USE the lats and push UP on the bar with all of your might.

Following this we have a fiery burner with power cleans a thrusters. Go hard…150% effort, rest and repeat! If you don’t feel the burn after then you held back, come ready to chase the heat today, team.

Box brief:

May 4&5- 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.

 

03.27.2019

PARTNER CHIPPER:

Teams of 2 or 3-split reps how you choose:

Row 1000m

Then 2 Rounds

30 Burpees

50 Wallballs(20/14)

50 Synchro Partner Wall Ball sit-ups(20/14)

70 Kettlebell Swings(53/35)

90 Box Jump Overs(24/20)

Sprint 400m (True Form)

Then

2 Mile Assault Air Bike

WOD BRIEF:

Fun partner style chipper to break up some of the intensity we’ve enjoyed the last week+ in teams of two crush some reps and push each other till the end. Buy in with a row, and cash out with our favorite satan’s tricycle and let’s enjoy a good sweaty one together, team. Tomorrow it’s back to the barbell, and back on that gainz train!

Box brief:

May 4&5- 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.