WOD-News

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.

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.