WOD-News

11.27.2018 

Strength:

4×3+3 

WOD:

2 minutes ski erg for max distance

1 minute max abmat sit up (scale up to GHD)

1 minute max bar muscle ups

Rest 1 minute and Repeat for 4 Rounds.

WOD Brief:

The Turkish Get Up is a powerful exercise…doing TGU’s build strength, improve shoulder stability and create a rock solid core. They are beautiful to watch when executed correctly, but it’s also a fairly technical exercise and can be extremely frustrating. Patience, my friends, patience. We will spend time reviewing and practicing the movement, but checkout this helpful little video here, and once we work to a challenging weight, we will do 4 sets of 3 reps per arm.

Simple, straightforward, yet challenging aerobic piece today. Yesterday was largely anaerobic and at a sprint pace, today we want to find a balance between that sprint pace and a pace we can hold for the duration of the interval. 2 minutes max effort on the ski-erg can be daunting, but lock in your breathing and find a pace you can hold vs blowing it up and having nothing left by round four…smart athletes win!

Box Brief:

Christmas Party: December 7^that 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.

11.26.2018 

Strength:

Front Squat Wave

5,3,1/5,3,1

Sumo Deadlift

3×8 

WOD:

21-15-9

Calorie Assault Bike

Power clean (115/80)

Double Unders (3x reps) 

WOD Brief:

Swole strength Monday is back! Hopefully by now we are rested, refreshed, fed and ready to rock this week. Starting off with a front squat wave, increasing in weight as we decrease in reps. The single should be very heavy, upwards of 90% but not a one rep max or to failure in anyway! After this we have our fourth week of sumo deadlifts, still fairly high in reps so the weight should something you can move safely for all eight reps in all three sets.

The conditioning piece is absolutely a lung burner. Starting any conditioning piece on an assault bike will certainly light up the entire body from the beginning, a classic rep scheme of 21-15-9 assault bike and moderately heavy power cleans, with 3x the amount of dubs after each set. OUCH MY FRIENDS, OUCH! However it will be short, it will be sweet, and for the rest of the day you will feel invincible. Welcome back, team!

 

Box Brief:

Christmas Party: December 7^that 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.

 

11.22.2018 

FIGHT GONE BAD FOR MEGHAN

3 ROUNDS

1 Min-Wall ball (20/14)

1 Min SDLHP (75/55)

1 Min Box Jump (24/20)

1 Min Push Press (75/55)

1 Min Row for calories

1 Min REST 

WOD Brief:

There is often a lot of strategy put into workouts, but today is simple…we are looking to simply find a balance between constantly moving and not hitting a wall of muscular fatigue. It will be slightly different for each of us, but the goal is to move as much as possible within each 5-minute round. With lighter loads for repetitions, the goal here is to hold onto the ball, bar, and pace for as long as athletes are capable. Rather than keeping track of reps at each station, athletes can keep a running count. For example, if athletes get 20 Wall Balls in the first minute, they will count their first couple push presses as 21, 22, 23…and so on.

The origin story of “Fight Gone Bad” is now a thing of CrossFit legend. UFC fighter B.J. Penn went to CrossFit founder Greg Glassman looking for a workout that would mimic the trials of a bout in the Octagon, Glassman devised a devastating test: three five-minute rounds containing high-power compound exercises meant to work every muscle in the body and re-create the intensity of a real mixed martial arts battle. When Penn was lying on the floor trying to catch his breath after the brutal workout, Glassman asked whether the new circuit felt anything like a fight. “It’s like a fight gone bad,” Penn replied, supplying the name for one of CrossFit’s most challenging—and notorious—workouts.

This WOD is one of coach (crazy) Meghan’s favorites, so let’s black Friday hard and celebrate with this one!

Box Brief:

Christmas Party: December 7^that 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.

11.22.2018 

Thanksgiving goes Hero:

“Glen”

For time:

135 pound Clean and jerk, 30 reps

Run 1 mile

15 foot Rope climb, 10 ascents

Run 1 mile

100 Burpees

WOD Brief:

Today we hero wod to celebrate our freedom and ability to enjoy days like these and everyday to use our bodies, to share laughter with friends and to eat far more than the serving size. Glen, Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012.

This workout is not for the faint of heart, be smart how you scale, be smart how you break up reps and above all, do not quit.

Box Brief:

Christmas Party: December 7^that 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.

 

11.21.2018 

Strength:

Back Squat Wave

6,4,2 6,4,2

WOD:

“Calm Before the Storm”

4 rounds for time

18 GHDS

15/12 Cal Assault Bike

12 TTB

9 Back Squats (135/95)

WOD Brief:

Strength today will be our third week of the back squat wave, aim to add 5-10 lbs to last weeks numbers. Let’s spend a lot of time loosening up the hips, and warming up our legs/glutes/core so that we can push the weights on this one. As the reps decrease, the weights increase…that last double should be upwards of 82% if you’re feeling strong today! We are building strong legs and a strong midline so that all of our lifts and movements continue to get stronger.

Four rounds of glory in this high intensity, amazing metcon. We will ease into it with some ghd’s, only to kicking our heart rate into full speed by an assault bike sprint, back to core, then finishing the round with back squats. The back squats need to be done at a moderate weight, but not one that you have to break up into more than two sets. Move hard, move well, and don’t hold anything back here, team…after all, tomorrow is Thanksgiving! Today we are training strength, power, speed, stamina, accuracy, coordination, balance and flexibility.

Box Brief:

Christmas Party: December 7^that 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.