Author: Sarah Bryan

01.22.2019

Strength:

Snatch: 8×2 Every 90s building to a heavy double for the day

WOD:”DOUBLE VISION”

15-12-9-12-15

Alternating Dumbbell Snatch (50/35) (rx+ 2 DB)

Burpee Box Jump Over (24/20) (30/24rx+)

WOD Brief:

Snatches today! Eight sets of two reps building in weight until you reach a heavy, but still pretty double for the day. We are training the full snatch, from the floor into a full squat snatch each time. Get those shoulders loosey, goosey and mobilize before getting started today, as the snatch demands all sorts of mobility goodness. Be confident, aggressively push up using your lats and shoulders and maintain a stable core throughout all reps today.

With the WZA weekend behind us, we are going to put one of their spicy little wods to the test. Alternating dumbbell snatches and burpee box jump overs are a classic, lung burning, but amazing combination. Move fast, move well, minimize transitions and remember it will be over before you know it!

Box brief:

Birthday bash wods January 22 @ 5:30pm!

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.

01.21.2019

WOD:

“Martin Luther King”

2 Rounds for Time *40 minute cap*

19 Wall Ball Shots (20/14 lb)(30/20+)

29 Pull-Ups(C2B+)

39 Calorie Row(AAB+)

19 Man Makers (2 x 25/20 lb dumbbells)(40/30+)

68 WB Sit-Ups (Toes to rings+)

WOD Brief:

MLK hero wod to start off the week! This one is a doozy as well, but a fun doozy nonetheless. “This “Martin Luther King, Jr.” Tribute/Memorial WOD was created for the American Baptist minister, activist, humanitarian, and leader in the African-American Civil Rights Movement. Martin was born on January 15, 1929, in Atlanta, GA. After being the most influential civil rights movement advocate, he was assassinated on April 4, 1968, in Memphis, TN.

The first 2 numbered movements are the year Dr. King was born: 1929. The 3rd/4th-combined movements are how old Dr. King was when he was assassinated. The final 2 numbers are the year of his death: 1968. Finally, the time cap was the age Dr. King was when he gave his historic “I Have A Dream” speech.”

Box brief:

Birthday bash wods January 22 @ 5:30pm!

NO 5am class on MLK Day-January 21

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.

01.18.2019                                                     Strength:

FRONT SQUATS 5×5

WOD:

“The Thrusts of Sheridan”

Run 400m

40 Power Snatch 75/55

Run 800m

40 Thruster 75/55

Run 400m

For time

WOD Brief:

Front squat Friday is back with the classic 5×5. Work to a heavy, heavy set of five reps but DO NOT go to failure today. Stabilize your core, move well, drive your knees out and move the bar. Ascend in weight with the final set or two being tough, but again…not to failure.

In honor of the birth of one of our favorite OG athletes, we have a fun little wod with some of his favorite movements. Take the 400m runs at an aggressive pace, break up the barbell work in as few sets as possible as the weight is light and the heart rate is high…pace accordingly on the 800 and crush Friday team…NBK style.

Box brief:

Birthday bash wods January 22 @ 5:30pm!

NO 5am class on MLK Day-January 21

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.

01.17.2019

Skill:

Handstand Practice

WOD:

AMRAP 20:

20/15 cal Assault Bike

40 Alternating Jumping Lunges

20’ HSW

20/15 cal Ski erg

WOD Brief:

Happy Thursday Fam! Time to get a little gymmnasty today with handstand work! Kicking off dedicating time to be inverted and work on our handstands/handstand progressions. From there we have a 20 minute amrap that will be far more aerobic than the workload thus far this week. Find a pace that you can sustain throughout the duration of the workout and keep moving.

Box brief:

No 5am class time on Monday 01.21

Birthday bash partay 01.22 @ 5:30pm!

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.

01.16.2019

WOD:

Intervals every 3 minutes for 15min(5 sets)

15/12 Cal Row

10 Burpees over Rower

5 Deadlifts 315/205

Midline of Steel:

2-3 sets

100’ sand bag carry; rest :20

20-25 GHD’S; rest :40

100’ farmer carry; rest :20

25-50’ HSW; rest :40

100’ yoke carry rest :20

WOD Brief:

Interval day! I am super excited about today’s interval, working heavy lifts under fatigue FORCES you to lift properly, to brace yourself fully, grit your teeth together and grind. Today’s intervals will keep you in the pain cave, and you’re going to love it (or at least love it when it’s completed). Max effort on the rower, wasting no time transitioning into burpees, then pick up that bar for five heavy deadlifts…the remaining time you REST. We want you to get a little rest in before starting each interval so that you can go HARD, thus scale accordingly.

After the interval work, we go iron core! 2-3 rounds(not for time) of strongman style midline work to leave our abs nice and toasty. Happy hump day boys and girls, we can’t wait to fitness with you soon!

Box brief:

Birthday bash wods January 22 @ 5:30pm!

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.