Author: Sarah Bryan

*Normal Class Schedule/Check FB for snow-cancellations.*

Strength:

Bench Press: 4×10

Strict pull up 4×10

WOD:

AMRAP 13

9 Strict Pull Ups

11 Cal Erg Bike

13 Bench Press 135/95

15 Cal ski

WOD Brief:

Tuesday swole session to work on that upper body strength and pull! A beautiful push and pull combination of bench press directly in strict pull ups, we are super-setting the two…meaning going back to back between movements and resting after each couplet. Four sets of ten reps, so pick a moderate weight for the bench press as the rep count is on the high side today.

13 minute amrap consisting of more swole, pumping goodness. We have four movements over a shorter AMRAP so quick transitions and appropriate scaling is 100% key to making this wod a success.

Box brief:

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.

01.28.2019

Workout:

Teams of 2 or 3

For Time (40 Minute Time Cap):

3 Rounds:

35 Lateral Burpees over barbell

35 Hang Squat Cleans (95/65)

35 Toes to Bar

35 Wall Balls (20/14)

116 Calorie Assault Bike

3 Rounds:

35 Lateral Burpees over barbell

35 Hang Squat Cleans (115/80)

35 Toes to Bar

35 Wall Balls (30/20)

116 Calorie Row

WOD Brief:

We are continuing with Hero WOD Monday this week…honoring Chief Petty Officer Kent. Kent was 35(number of reps) at the time of death, was one of the 16 killed that day (116 calories) and left behind two children (broken into two parts). Come ready to work, ready to have fun, scale as needed and kick off this week properly!

Navy Chief Cryptologic Technician Shannon Kent, a 35-year-old mother of two, became the first female Navy service member fatality attributed to ISIS since the U.S.-led coalition went into Syria in 2014. Kent was one of four Americans, including Army Chief Warrant Officer 2 Jonathan Farmer and two civilians, among the 16 people killed when the lone terrorist targeted troops on routine patrol in the town Manbij. “She was a rock star, an outstanding chief petty officer, and leader to many in the Navy Information Warfare Community,” said Cmdr. Joseph Harrison with the Commanding Officer of Cryptologic Warfare Activity 66, where Kent was assigned when the command launched five months ago. Kent, based at Fort Meade in Maryland, lived there with her husband and two kids.  “Chief Petty Officer Kent stepped up to serve her country and dedicated herself to a life of service, following in the footsteps of her father Colonel Stephen J. Smith of the State Police,” said Gov. Cuomo in a statement. “We owe her our eternal gratitude for her selfless dedication and sacrifice.”

Box brief:

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.

01.25.2019

Strength:

Weighted Box Step Ups 4×8+8

Workout:

“The Chief”

Amrap3 x 5

3 Power Cleans 135/95

6 Push Ups

9 Air Squats

1 Minute Rest bt Rounds

WOD Brief:

Unilateral strength builds and works on muscles we didn’t even know we needed to work. Adding box steps, isolated movements such as split squats, single arm presses, etc have a lovely way of pointing out imbalances, but also strengthening them to make us stronger overall, for the long haul. We start off today with four sets of eight (per leg) box step ups, work to a heavy/manageable weight and try to maintain that across all four sets.

Following strength today we have a legendary crossfit workout entitled the CHIEF! This is one of those, “oh this doesn’t look so bad…” wods that end up biting you in the rear. It’s 5 amraps lasting only 3 minutes of 3 basic movements, in order to maximize all three minutes you must go hard and minimize transition time! After each round you get sixty seconds to breath and gear up to repeat five little times!

Box brief:

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.

01.24.2019

WOD:

AMRAP 25

6,9,12,15…

cal Assault Bike

Pull up

400m Run

 

WOD Brief:

Long amrap today! We have an ascending ladder of calories on our favorite devil bike, pull ups and then a 400m run after each of those two movements. OOF! Working pull ups under extreme fatigue is always and interesting feat, how well and hard can you go?? Treat the run as a steady moderately hard pace, but catch your breath here vs sprinting the effort on the runs.

Box brief:

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.

01.23.2019

Strength:

Front squat: 4×8

WOD:

500m Row

5 Front squat (135/95)(from the floor)

400m Row

10 front squat

300m Row

15 Front squat

200m Row

20 front squat

100m Row

WOD Brief:

Front squat Friday…but on a Wednesday! Keeping y’all on your toes(not literally) one squat at a time. Moderately high rep range today so pick a weight that you can maintain for all sets and reps(70ish%).

From there we have an amazing couplet of front squats and rowing! Front squats can be one of the single greatest movements for rowing performance. Holding the bar on your shoulders instead of your back, like in a back squat, emphasizes a more upright torso that requires more core strength, more upper back strength, and more quadriceps strength, all muscles that you need to hit those low splits. The bottom position of a front squat is also a similar position to the rowing catch, making the strength built in the front squat more likely to carryover to rowing than the back squat. So, nothing like a pairing of the two for time!

Box brief:

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.