Author: crossfitnbk

Cap

Strength

Back Squat 4-4-4-4

WOD – “Deck the Halls”

Row 25/20 cals
25 Sandbag Squats (100/80)**
Row 25/20 cals
15 Sandbag over shoulder
3 rounds for time

**If you drop Santa’s sandbag during your sandbag squats you have to “deliver a toy” Toy delivery= 1 lap around building with sandbag in a bear hug.

WOD Brief

Today’s back squats should be heavy, in the 90 percentile. Take the time to work up to your heavy 4s and get after it.

The WOD has a slightly heavier bag involved, and you’ll need to commit every time you lift the bag. Stabilize your core with the internal obliques and a stable back. The lift should be done with straight arms. Bear hug for the sandbag squats, below parallel is the standard. Choose a weight you can do all 25 squats in one go.

**SAVE THE DATES** 

NBK Holiday December Party – Beautiful Dinner and Social Event – FESTIVE Attire, Dec 17th

No PARTYWOD Saturday due to Powermonkey Clinic

WOD – “White out”

AMRAP 25

20/15 cal assault
20 GHDSU
20 1 arm kb cleans (53/35) (10/arm)
20 Burpees

WOD Brief

After a week of sprints and some overload weight on Wednesday, we are targeting our endurance strength here. The intent here is to move at your speed. Stronger athletes will move faster and everyone will have quick movements here. Find yours and move swiftly where you can, stick to good form, and lets get a serious amount of rounds here.

Given the chance for snow, we thought ‘white out’ would be a nice nod to the hopeful blanket of snow.

The KB cleans are to be completed in the swing and not directly off the ground. Push your hands in to the KB (see pic) and this will help you avoid any bruises. If you are hitting your wrists – check your grip (thumbs out, loose), be sure you are achieving a false grip, and finally receive the KB. Here is a quick video that breaks it down nicely.

**SAVE THE DATES** 

December 9th – Gymnastics Clinic by Power Monkey team and CrossFit Games Athlete (register online); NBK is closed to all other training
NBK Holiday December Party – Beautiful Dinner and Social Event – FESTIVE Attire, Dec 17th

Keep posting and tagging @CrossfitNBK to win!

WOD – “Open 14.1”

AMRAP 10
30 DU
15 Power Snatch (75/55)

WOD Brief

Simple, quick, and all finished in 10 minutes. Lets push ourselves – NBK energy systems are strong (this is where going hard on the Assault bike carries over), and the weight is reasonable.

The weight while light is paired with a higher rep count per set. Don’t go to failure by your second round. Instead pick a rep to break at and follow a plan. Maybe go 9 and 6, or 6, 6, 3… make the best choice for you, but get it.

The doubleunders will get spicy so focus on keeping those elbows back and hands close to your midsection.

We’ll work on the Snatch prior to the WOD.

**SAVE THE DATES** 

December 9th – Gymnastics Clinic by Power Monkey team and CrossFit Games Athlete (register online); NBK is closed to all other training
NBK Holiday December Party – Beautiful Dinner and Social Event – FESTIVE Attire, Dec 17th

Bobby

SKILL – Front Squats

4,4,4,4

WOD – “Sassy Pants”

AMRAP 10
8 Hang Squat clean (115/80)
8 Bar facing burpee
8 Front rack lunge

WOD Brief

Grit, consistency, pacing, and managing your mindset is the goal today.

Dial in a speed for each movement and mentally break this into three parts – the first part of the WOD pick a pace that is strong, but be quick to find sustainable pace in each movement. The middle section just keep punching along. Final third you’ll want to begin picking up the pace, so that the last minute you are at an all out push.

Weight you select should be manageable and unbroken. Take big steps forward on the burpees to conserve energy and avoid wasting a second per jump.

Let’s get it!

**SAVE THE DATES** 

December 9th – Gymnastics Clinic by Power Monkey team and CrossFit Games Athlete (register online); NBK is closed to all other training
NBK Holiday December Party – Beautiful Dinner and Social Event – FESTIVE Attire, Dec 17th

WOD – “Sleigh Ride”

2 Bar Muscle ups (RX+ 1 Peg board ascent )
4 KBS (70/53)
8 cal ski
10 rounds for time

WOD Brief

A good day to build our density around some advanced gymnastics movements. If you have bar muscle-ups, take the time to tie singles into doubles here. If you are proficient, consider the peg board!

Kettlebells are heavy and short, the ski can be a pretty swift 95% effort sprint. (Guys think :30 ladies, maybe :50 on the SKI). This one will be fun and be nice spicy piece for our Tuesday.

If gymnastics are challenging you, Saturday we are hosting an excellent gymnastics clinic with PowerMonkey. Slots are still open, so if you have the time – register today! Coach Jimmy has trained over a 100 hours with this team, and you’ll recognize some of the progressions and methods Saturday.

**SAVE THE DATES** 

December 9th – Gymnastics Clinic by Power Monkey team and CrossFit Games Athlete (register online); NBK is closed to all other training
NBK Holiday December Party – Beautiful Dinner and Social Event – FESTIVE Attire, Dec 17th