WOD-News

12.11.2018

WOD:

“Chump Pump”

Teams of 2

7 minute AMRAP

30 Pull ups

30 C2B

AMRAP Bar Muscle up

Rest 3

AMRAP 7

*non-working partner holds double kb front rack position*

200’ Suitcase Carry (50/35)

200’ Suitcase Carry  (70/50)

AMRAP distance  (AHAP)

Rest 3

AMRAP 7

Synchro Burpees (Target 6″)

WOD Brief:

Today’s metcon is not only a doozy, but also a blast. We are working in teams of two switching between a pulling movement, core strength and stability and last a pushing burner of joy! This workout will jack your heart rate up quickly and require mental and physical determination as seven minutes could seem like forever… Three 7 minute amraps separated with 3 minutes rest, after completing the first two sets of weights/reps we will accumulate as many reps as possible with the remaining time, and the last one is synchronized burpees for all seven glorious minutes! Split reps however you like but both partners must work during all amraps. Be smart, be strong, and let’s crush today, team!

Box Brief:

New T-Shirts! Check the out next time you’re in!

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.

12.10.2018

Strength:

Drop Snatch + Snatch balance (1+1)x4

Hang snatch + Low hang snatch (1+1)x4

WOD:

2 Minutes to Complete:

250/200m ski

AMRAP Hang Power Snatch 115/80

X5 rounds with 1-minute rest between each interval

WOD Brief:

Snatch Monday to kick off the final week in the cycle! We are continuing to work the various pulling positions with squat snatches to reinforce that explosive speed, the jump and confidence in the catch.

Our metcon today is five individual interval style amraps, getting our hearts pumpin’ on the ski sprint directly into some heavy barbell. How well can we brace our core, keep active shoulders and speed under some fatigue? Well that’s what today’s test is all about!

Box Brief:

Pre Order your Hoodies! Sign up sheet on top of the cubbies.

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.

 

12.07.2018

Strength:

1. Front Squat Wave: 5,3,1,5,3,1
2. Sumo Deadlift: 3×6

WOD:

12 Dirty Minutes:

12 TTB

12 DB box step overs (50/35)

400m run

WOD Brief:

Back to the barbell today first with HEAVY front squats and second with moderately heavy/higher rep sumo deadlifts. As the reps decrease with the front squats, we add on the weight…the last single today should be upwards of 90% without failing. Why we wave load: Wave loading is a training technique that is beneficial at increasing strength and power in athletes at higher loads. When done sparingly(in our case 1x week), wave loading may lead to maximal force output and neuromuscular activation, allowing for enhanced training outcomes. I.e. GAINS! A good goal percentage wise to strive for today, noticing the second wave is slightly heavier than the first:

First Wave: Set 1: 80% Set 2: 85% Set 3: 90%

Second Wave: Set 4: 82.5% Set 5: 87.5% Set 6: 92.5%

The metcon today is significally shorter than yesterday’s amrap, but not at all easier. Intensity, speed and power is what we are training today…a simply 12 minute amrap of toes to bar, weighted box step overs and 400m max effort runs are on the menu today. Let’s hit it hard today, and come back this evening to play hard at the holiday gathering.

Box Brief:

Christmas Party: December 7^that 5:30pm-No 5:30pm class Friday

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.

 

12.06.2018

Skill:

Kettle-bell Snatch Review

WOD:

“Row the Snatch”

25 Minute Amrap

10 cal row

10 Kb Snatch (5/5) (53/35)

20 cal row

20 KBSN (10/10)

30 cal row

30 KBSN

40 cal row

40 KBSN

50 cal row

50 KB snatch …

Brief:

Long workout jam session today! Taking a day away from the barbell, spending time moving well, moving hard and working on our aerobic capacity. The couplet is simple, rowing and kettle bell snatches. Kettlebell snatches are not something we can to train often so let’s talk a little on form.

1. The snatch is not a big swing. If you try to get the bell overhead with a straight arm you’re going to hurt yourself. The bell must stay close to your body.
2. The arm position for much of the snatch is a broken arm, with the elbow leading on the way up.
3. Kettle bells are good for some things and not so good for others. High repetition ballistics is one of the things they’re really good for.Even a moderate weight adds up to a significant workload very quickly. Twenty snatches on the minute with a 24kg bell adds up to 2400kg of load overhead in five minutes. There are not many activities you can do that will allow you to work so hard. This makes the kettle bell snatch a great choice for adding conditioning while simultaneously strengthening the body(this is our why).
4. Don’t rush it, it’s a new movement, and one that requires some focus to learn, but once you get it, you get it!

Box Brief:

Christmas Party: December 7^that 5:30pm-No 5:30pm class Friday

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.

 

12.05.2018

Strength:

Snatch balance + OHS 1+2 x4

High Hang Snatch + Hang Snatch 1+1 x 4

WOD: “Double Trouble”

6 min AMRAP

35 DU

9 OHS (115/80) (155/105)

-2 min rest-

6 min AMRAP

9 hang Power snatch (115/80)

35 du

WOD Brief:

We are in week five of our snatch balance/overhead squat work…today the intent is to work up to 5++ pounds heavier than last week with perfect form. Secondly we work two different positions, reinforcing speeeeeed under the bar! The high hang snatch leaves you very little time to get under the bar, thus keeping the bar close, the shrug hard and the jump powerful are all imperative here. Spend several minutes reinforcing technique and then build to something heavy but excellent in form. Heavy high hang snatches are a great developer of speed under the barbell.  We all have a weight limit on how much weight we can lift with our arms.  Once limit is reached, we have to learn how to pull our body down under the bar if we don’t want to be stuck doing the same weight for the rest of our lives.  Be vicious, be fast and go!

Today’s wod is all about intensity, and again…vicious speed! We have two six minute couplets of double unders+OHS in amrap one and dubs+power snatches in amrap two. Minimize transitions and do not blow yourself up in the first two minutes.

Box Brief:

Christmas Party: December 7^that 5:30pm(4:30pm will be last class)

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.