Author: Sarah Bryan

02.19.2019

STRENGTH:

EMOM 10:

First Minute: 15-20 t2b

Second Minute: Side plank

WOD:

Every 4 min for 24 min

10 Strict press (95/65rx) (115/80rx+)

10 OHWL(same bar as strict press)

20/15 CAL Bike Erg

WOD BRIEF:

Another spicer today, team! We are not playing around, around here! The strength today is an alternating core EMOM of toes to bars(or an appropriate scale thereof) and side planks. Side planks are yet another overlooked exercise that strengthens your ENTIRE body, especially the side abdominals, hips, spine, wrist, arms, legs…you get the point.

After the core igniter, we have a six round metcon going every four minutes. So treat this as you would any emom, sprint through the three movements thus earning rest and the ability to keep the intensity through the roof throughout. We will do 10 strict shoulder press, directly into 10 overhead walking lunges with the bar and then crushing the bike erg for calories…ouch. Maintain proper positions in the overhead work as volume is high, aggressively push up with your lats and take smart steps with the lunges. Hit it hard, and we will see you soon!

Box brief:

2 YEAR ANNIVERSARY PARTY: March 1 at Variant!

The Open is coming! Open workouts will take place every Friday starting in this week!

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.

02.18.2019

STRENGTH:

SQUAT CLEAN: 2 REP MAX!

WOD:

On a 20 min clock:

4 rounds for time

20/15 cal row

15 front squats 115/80

50 DU

In remaining time (or at 18 minutes regardless)

2rm clean

WOD BRIEF:

Starting off fresh this week by finding a two rep max clean. Warm up, warm up, warm up, you should be slightly sweaty by the time you go to find your max lift of the day! These do not need to be touch and go, but quick singles are the aim here, reset between both lifts for maximal gains!

From here, we have a 4 round workout of a little leg and lung piece to get you going! The idea here is to bust through all 4 rounds as quickly as possible and having as much time as possible to find ANOTHER 2 rep clean max. Wait, what? Find our two rep maxes twice?? YES! How well do we move the weight under a bit more fatigue, are we stronger, are we faster…well come on and find out! Have fun, move well, move fast, and we are excited to start another week with you all.

Box brief:

The Open is coming! Open workouts will take place every Friday starting in this week!

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.

02.15.2019

STRENGTH:

Front Squats: 5, 4, 3, 2, 1, 1 (ascending)

WOD:

5 rounds for time

15 Russian Kettlebell Swings (70/53)

250m Ski

35 Double-Unders (50 single unders (scaled))

WOD BRIEF:

Front squat Friday! The best! Over the course of seven sets we will build up to a heavy single, again this is mental and physical adaptation to train the mind how it feels to crush heavy weights. If you’re feeling amazing, go heavy, heck maybe try a new a pr, but if not, take it light and just move!

For this workout we are looking to go hard and fast out of the gate and trying to hang on through the duration of all five rounds. The kbs swings are Russian style, thus we will not going over head, aggressive hips are key to moving the weight well and moving the weight safely…the goal is to go unbroken on the swings…so choose a weight accordingly.

The ski should be done around at your 1k pace, if you don’t know that pace then send it hard but don’t over gas yourself for the double unders. Go hard, go fast and let’s end the week strong, NBK!

BOX BRIEF:

The Open is coming! Open workouts will take place every Friday starting in two weeks!

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.

02.14.2019

Strength/Skill

Ring Dips 5 sets at 70% of Max Set of Dips

WOD:

15 Min AMRAP

5 Power Snatch (135/95)

15/12 Cal Assault Bike

10 C2B

WOD BRIEF:

We are going to spend a large part of time today working on our ring dips! A very underutilized tool in our strength tool box. We will take 2-4 minutes to establish a max set of ring dips/or a difficult scale therein, and from there we will do five working sets at 70% of that max set. So for example, if you get 10 ring dips as your max effort set, you will then do five sets of seven reps, resting sufficiently between efforts.

From there, we have a spicy, spicy little metcon consisting of those power snatches that we crushed earlier in the week, the assault bike and chest to bar pull ups. OUCH! The power snatch weight ought to be something you can knock out singles of consistently and heavier than touch and go reps, for the assault bike, we are looking for you to go aggressively but not gassing yourself to the point where the pull ups are trash. 15 minutes is long enough to pace, but short enough to pace aggressively. Let’s crush this today and enjoy an extra valentines chocolate in it’s glory!

Box brief:

The Open is coming! Open workouts will take place every Friday starting in two weeks!

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.

02.13.2019

WOD:

4 rounds for time

20 TTB

20 Box Jump overs (24/20)

400m Run

WOD BRIEF:

Simplifying things today after yesterday’s valentines doozy! Today is all about finding and sustaining a pace through the duration of the wod. Just because it’s simple, does not mean it’s easy! As always if you are feeling amazing…push the pace, and if not let’s be smart and go easy on yourself. The toes to bar volume is fairly high, so break up accordingly as we do not want to see you burn out in round one, from there jump onto a box 20 short times, then head out the door for a fast paced(NOT SPRINT) 400m run. Due to jumping and running volume, take plenty of time to warm up the calves and ankles and set the legs up for success!

Box brief:

The Open is coming! Open workouts will take place every Friday starting in two weeks!

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.