WOD-News

01.02.2019

Strength:

Box Step Ups 4×8+8

WOD:

5 Rounds every 4 minutes

12 Goblet Squats (70/53)

15 Burpees to plate

14/18 Cal C2 Bike

WOD Brief:

We are starting off class today with iso-lateral leg work…the four sets of eight reps(per leg) of the ever so deceiving step up! The step-up is a hip-dominant exercise that should preferentially recruit the glutes and hamstrings…unlike the lunge, which is a knee-dominant exercise that should target your quads more. We are looking for these three things when approaching the stepup today:

1. Create 3 approximate 90-degree angles at the ankles, knees, and hips
2. Place a majority of the your weight on the mid-foot to heel of your support leg
3. Have an active hinge at the hip to pre-load the glutes and hamstrings.

The wod today is an interval that will surely kick our rears into gear. Every 4 minutes for 5 rounds we will do 12(heavy) goblet squats with a kettlebell, 15 burpees and calories on the bike erg…with any remaining time, you rest until the start of the next 4 minutes! All about those leg gains today, team!

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.

01.01.2019

Amrap 30-Teams of Two

Buy in:

2019m row

Then

19 Wall balls (20/14) (30/20)

190m Run (200m;-))

19 STOH (115/80) (155/105)

19 cal Assault bike

19 ABMSU (RX+ GHD)

WOD Brief:

2019 is here, so we will bring it in 19 amazing reps at a time. We buy in with a 2019m row then with remainder of the time an amrap of alllll of our favorite things! This will be a moderately long amrap so pick appropriate scales that will allow you to move the entire time and keep the intensity high!

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.

“The Grand Finale!”-Teams of 3

7 min AMRAP

50 TTB

50 Hang Power Cleans (135/95)

AMRAP Box step overs (24/20) (50/35)

Rest 3

7 min AMRAP

15 Rope Climbs

45 Power cleans (155/105)

AMRAP Cal Row

Rest 3

7 min AMRAP

50 Deadlifts (185/125)

50 Deadlifts (225/155)

AMRAP Deadlifts (275/185)

WOD Brief:

Triple threat today! 3 amraps, 3 people, 3 movements…oof! Each amrap is separated by 3 minutes “rest” aka (set up for the next round) and each one will last for 7 minutes. The reps are high, but broken up correctly and scaled properly it will be achievable! The last 7 minute doozy is all deadlifts, be especially wise when picking weights here and proper form MUST be maintained with each rep.

Box brief:

Nutrition Challenge kicks of January 7^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.

12.28.2018

Strength:

Push Press

5×5

WOD:

21-15-9

HSPU

42-30-18

Cal Row

KBS (53/35) (70/53)

WOD Brief:

Switching gears from the leg intensive Thursday, into a shoulder doozy Friday! Just as we did on the 5×5 back squats, ideally we reach a fairly heavy weight for the push presses and keep the weight the same across all five working sets. Remember when doing these today that a push press is initiated by intensive dip+drive with the legs and finished with the shoulders/arms!

The wod is going to be a moderately long pacer with hspu(half the reps), calories on the erg and some kettlebell swings. Simple, effective, and will make you a stronger human being. Enjoy it!

Box brief:

Nutrition Challenge kicks of January 7^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.

12.27.2018

Strength:

Back Squat:

5×5 (2 min rest bt sets)

WOD:

15.3- AMRAP 14

7 Muscle up

50 wall balls

100 DU

WOD Brief:

Time for those gainz today team! We are coming out of the gate doing a five by five on back squats…the king of all strength work. If you choose your weight properly, you will understand the deceiving way of a simple 5×5. We want perfect form, but a challenging weight throughout all five sets…work up to a heavy set and keep the weight the same across all work sets today.

Following the amazing leg gains, we have a classically simple blast from the past: games wod 15.3. A royal 14 minute doozy of muscle ups(upper body pulling movement), followed by the favorite wall ball, finishing with double unders. There is perfect no strategy here beyond moving hard, moving fast, and fully expecting to be laid out after the completion of this wod.

Box brief:

Nutrition Challenge kicks of January 7^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.