WOD-News

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.

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.