WOD-News

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.

 

01.15.2019

Skill:

EMOM 5:

:15s L-Sit Hold/:45s Double Unders

WOD:

TTB

30-20-10

DU

30-60-90

-Rest 3-

Pull Up

30-20-10

Box Jump Over (24/20)

10-20-30

WOD Brief:

Our skill strength portion today will give us some practice/time working on core stability under a bit of fatigue. A short n’ spicy emom alternating between L-sit holds and double unders.

Today’s met-con is two simple couplets separated by three short minutes of “rest.” It will be a different change of pace from Monday’s longer hero/barbell heavy workout. Hit these hard, hit them intensely and scale the rep number accordingly.

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.

01.10.2019

Strength(4 sets):

A1.Box Step Up x 8/ Leg

A2.Glute Ham Raise x 8 reps

A3. 30s Arch Body Hold

Wod:

21-15-9

Deadlifts 135/95

Hand Release Push Ups

Calorie Row

Rest 3

15-12-9

Deadlifts 135/95

HRPU

Cal Row

Rest 3

12-9-6

Deadlifts 135/95

HRPU

Cal Row

WOD Brief:

Strength today is 4 sets of three underrated exercises that will channel the posterior chain, core, glutes, hamstrings and nearly everything in between. Four rounds NOT for time of weighted box step ups, glute ham raises (performed on the GHD) and lastly a hollow body arch hold…sounds easy right…? You may be pleasantly surprised with how challenging this complex will be, and how much your body will thank you.

Our met-con today is three fiery rounds of deadlifts+hand release push ups and calories on the rower…each round is separated by three minutes rest and reps decrease as we go! Starting fresh the first round will be a nice lung wake up, but how much faster can we get under fatigue and with a little lactic buildup as we progress? Treat each round as a sprint maintaining perfect positions despite fatigue and let’s hit it with some intensity today!

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.