WOD-News

01.09.2019

Strength

3 Rounds

A1. 100’ OH Carry DBL KB

A2. AMRAP UB SHSPU/30S HS HOLD

A3. 15 HSPU/AMRAP KHSPU AFAP

2-3min

WOD:

4 rounds for max reps

1 minute Max Cal Bike Erg (Damper 10/7)

1 minute Wall Balls (20/14)

1 minute Box Jump (24/20)

1 minute KBS (53/35)

1 minute Rest

WOD Brief:

Mixing up our strength portion today by spending some time inverted! Holy shoulders of steel! We are going through three rounds(not for time) or overhead carries, strict handstand pushups(or a handstand hold) and lastly busting out reps of handstand push ups with speed! Pick an appropriate scale that will challenge you but also allowing you to spend time practicing the positions.

We have a fun slightly more aerobic metcon today with a minute of max effort either on a bike, a box, throwing a wall ball or swinging a kettlebell! How quickly can you recover and hit all four rounds with intensity?? Be smart with how you approach each minute, as that’s a long time! Don’t burn it out within the first 10 seconds and defeat yourself, work smarter, work harder and let’s do this humpday in style!

Box brief:

Birthday bash January 22!

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.

01.08.2019

Strength

Power Clean & Jerk (doubles:ascending)

WOD:

400m run

5 Power cleans (135/80) (165/115)

400m run

15 TTB

AMRAP 15

WOD Brief:

SPEED LIFTING TUESDAY! We are dedicating the first portion of class today to the classic power clean and jerk. We will perform double power clean and jerks every 90 seconds for 10 sets. Over the course of each set add weight and build to a heavy complex for the day (with perfect form that is).

After we lift, we lift some more, run (aka enjoy the sun!), and swing! We have a fifteen minute amrap of moderately heavy power cleans, 400m runs and toes to bar. Appropriate use of the core/midline is going to be essential today, brace yourself and move!

Box brief:

January Birthday Bash coming soon!

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.

 

01.07.2019

Strength:

Back Squat 6×4

WOD:

3 Rounds for time

100’ FRWL (115/80)

30 ABMSU (GHD)

30 Pull ups

WOD Brief:

Happy Monday team! Kicking off the week right with the ever so amazing back squats! Six sets of four reps, the idea here is to go fairly heavy and take appropriate rest between each set. Following the initial leg gain back squat session, we incorporate some more leg work in the wod today with walking lunges, directly into corework and rounding us out with the upper body pulling work. Volume is high today, so scale accordingly, but expect to move in a continuous grind throughout the duration of this metcon!

Grinding into the first real week of the new year is the only way!

Box brief:

Nutrition Challenge kicks off today!

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.

01.04.2019

Strength:

Front Squat: 3×10

WOD:

3 Rounds for Time:

1k/700m ski

25 Thruster (95/65-rx) (115/80-rx+)

WOD Brief:

Front squat Friday! The front squat is an amazing asset to our training, and one worthy of respect. Today we have 3 sets of 10 reps-with high reps as such be mindful and the weight shouldn’t be anything near failing. Ideally, work around 55-70% depending on how you’re feeling today.

The metcon is a bit beefy of a couplet. 3 rounds of a moderately long ski directly into a LOT of thrusters. The weight should be light, as we want you to keep moving through the duration of the workout.

Box brief:

Nutrition Challenge kicks off January 7^th

Endurance OCR Training kicks off January 15^th!

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.

01.03.2019

Strength:

Power Snatch

1.1.1x 4

WOD:

AMRAP 12

5 Power Snatch (135/95)

10 Pull ups

35 DU

WOD Brief:

Throwing some power snatches at you first thing today with moderately heavy triples! We are going to be doing four sets of NOT touch and go 3 rep power snatches. Explosive hips, big jump and quick turnover will be imperative throughout all sets and reps today.

From here we have a burner conditioning piece: 12 minutes of (heavy) power snatches, pull ups and double unders to ensure your heart rate is HIGH for the duration of the wod. Today we are training strength, power, stamina, balance and speed!

Box brief:

Nutrition Challenge kicks off January 7^th

Endurance OCR Training kicks off January 15^th!

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.