Author: Sarah Bryan

02.12.2019

Crossfit is not a matter of life or death. It’s much more important than that. So for Valentine’s day, it’s time to partner up and pick one of these three WODs to compete in. WODS will be happening throughout the day at all classes(no endurance tonight), pick you partner, pick your workout and let’s have fun! The top three teams of the day will win! Yes there will be prizes.

-PARTNER WOD 1: DESTROY YOUR LEGS

One works, one rests. For time.

1000m Row

100m Walking Lunge

400m Sled Pull (45lb plate)

100 Power Cleans (135 / 95lb)

1000m Row

100 Bar Over Burpees

400m Sled Pull

100 Air Squats

1000m Row

-PARTNER WOD 2: TIME FOR BURPEES

Complete the WOD with a partner in 17 mins

60 Deadlifts (135 / 95lb)

30 Burpees

60 Front Squats (35 / 95lb)

30 Burpees

60 Push Press (135 / 95lb)

30 Burpees

AMRAP (in remaining time)

Clean & Jerk (135 / 95lb)

-PARTNER WOD 3: ‘Viewer Discretion Advised’

Partner WOD for time

3 ROUNDS:

30 Squat Cleans(135/95)

30 Lateral Burpees

30 Pull Ups

-100 CAL ASSAULT BIKE

3 ROUNDS:

30 Wall Balls (20/14)

30 Lateral Burpees

30 Pull Ups

-100 CAL BIKE ERG

Box brief:

In house Valentines WOD Day: Tuesday February 12^th!

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.

02.11.2019

Strength:

10 min EMOM:

1 Hang Power Snatch + 1 Power Snatch (build to a heavy complex)

WOD:

5 minute AMRAP

30/21 cal row

15 Burpees over the rower

AMRAP Thrusters (115/75) (135/95)

Rest 5 min

5 minute AMRAP

30/21 cal row

15 Burpees over the rower

AMRAP Thrusters (95/65)(115/75)

Rest 5 min

5 minute AMRAP

30/21 cal row

15 Burpees over the rower

AMRAP Thrusters (75/55)(95/65)

WOD Brief:

Well hello Monday, time to get to WORK! Kicking off the week with all of the best things, and all of the spice. Starting things off working on our power snatches, if you’re feeling it today see how heavy you can get within the 10 minute emom, if you aren’t, dial in the technique and explosive glory to be had with the power snatch.

After that, we have three “short” amraps to get us revved up! As the rounds go on and the fatigue sets in, the weight of the thruster decreases…however this means more thrusters! The scoring today will be total number of thrusters, so burn through the row and the burpees, take no rest and start thrusting, yall! You earn plenty of rest between rounds 😉

Box brief:

In house Valentines WOD Day: Tuesday February 12^th!

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.

02.08.2019

Strength:

Back Squats 5×1

WOD: AMRAP 10

15 STOH (95/65)

15 Pull Ups

15 Front squats (95/65)

WOD Brief:

Back squats on deck for today! Five sets of HEAVY singles…you may be thinking, one rep…how is that going to benefit me and my strength? Single-rep sets are used to display strength, but they can also be used to build size and strength if you combine load, volume, and density correctly. The heavy work increases the recruitment of the growth-prone fast-twitch fibers. Heavy singles are useful for training max strength. It is proven to improve neuro-muscular efficiency. It makes us better physically AND mentally at lifting a maximal weight for a single lift. Spend PLENTY of time warming up to a heavy weight (90%+) and go for it today!

Our wod today is an intense, dirty one! 10 minutes of barbell work broken up by a bit of vertical pulling to ensure that we work every single possible muscle we can! Come ready to hit this Friday hard, team.

Box brief:

In house Valentines WOD Day: Tuesday February 12^th!

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.

02.07.2019

WOD:

AMRAP 20

10 Burpees Over Dumbbell

10 Single Arm Overhead Walking Lunge(right)

20 DU

10 Single Arm Overhead Walking Lunge(left)

WOD Brief:

Light n’ lean today! We have a simple nice mover to burn through today, in hopes to relieve the muscles a bit from all the heavy lifting they endured this week. If you are feeling amazing today, push hard and conquer a multitude of rounds, if you are feeling sore let’s take this as a fun 75% effort piece to flush out the soreness. Pairing high heart rate movements with single arm overhead work requires a bit of focus and exceptional core bracing. Push up aggressively through each lunge steps, using your lats to support the dumbbell and not overdoing strain on your shoulder joints. Move well, get your sweat on, and stretch it out today.

Box brief:

In house Valentines WOD Day: Tuesday February 12^th!

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.

02.06.2019

Strength:

EMOM 10: HANG POWER CLEAN+POWER CLEAN

WOD:

4 ROUNDS AFAP!

21 Cal row

15 TTB

9 Power Cleans 115/80

WOD Brief:

For strength today we get to do an emom, working on both the hang power clean(from the hips/thighs) and then the full power clean. The hang power clean works to increase the rate of force development primarily due to the fact that we are not able to generate any upward moments, since the lift omits the first pull entirely. This is highly beneficial for those of us who lack power specifically in the second pull yet can often get by due to strong pulling abilities. Having to accelerate a load from a velocity near zero and accelerate drastically in a very small range during the hang clean enhances our rate of force development overtime. The full power clean (from the floor) works to increase the rate of force development across the entirety of our pull, with additional emphasis at the end for the second pull (like the hang power clean). Both lifts are extremely beneficial in developing explosive and overall strength.

After the strength session we dive into a fun wod putting our pretty cleans to the test! 4 short rounds of a calorie row, toes to bar and power cleans to get our Wednesday fitness on. This in not a sprint style workout, but it is one you can and should be able to push with relative intensity and stay at the same pace throughout. Have fun, stay strong and conquer today, gang!

Box brief:

In house Valentines WOD Day: Tuesday February 12^th!

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.