WOD-News

Strength

Snatch + OHS Complex

WOD – “Double Knot”

In a 15 minute window
Run 1 mile
Then,
AMRAP
9 Deadlift (115/80) (135/95)
7 Hang Power Snatch
5 Overhead Squat

WOD Brief

Fresh new week full of goodness. First off we have a Relay for Rwanda on Friday – if you want to hit 42,000m and help raise money for Rwanda, join in! We are building crews and will begin at 2pm. This will take some time, so you can join at the beginning or help after work. We’ll hit dinner Friday night. Note – it is Labor Day weekend, so we are going big!!

Today’s strength complex has us getting HEAVY. The weight will be limited to what you can combine together. Of course, we can and will adjust movements to fit your ability.

The WOD begins a with a FAST 1 mile run. We will sub AAB where needed.

After the run is completed, athletes will use the remaining time of 15 minutes to complete as many rounds of a deadlift (standard) -> hang power snatch -> overhead squat.

Some tips, you can DL anyway you like, but definitely suggest standard grip for the first 8, and then go Snatch grip DL for the 9th. The weight you select should be something you can manage well. Ideally we go unbroken on the OHS every round. If stability is a challenge (locked out overhead) we can move to a backsquat.

The AMRAP will be demanding hook grip, so be sure you secure those hands and keep that bar close.

Box Brief

Relay for Rwanda – 42,000m Row, Bike, Ski .. begins at 2pm. $10 donation for Rwanda. NBK Family Dinner afterwards!

Please donate to help us build a hospital in Rwanda – here is the link

September 15th we have our competition – the Rwanda Open, see workouts and details on our Facebook page.

Videos and media being posted beginning today, but we are helping a charity building a hospital in Rwanda. We are opening in December and will serve an area of hard working folks where the closest hospital is 20+ miles away. More to follow – fundraiser, charity competition, fun challenges, and more!

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. We’ll crosspost it with you.

Strength

Press

WOD – “180807”

21 GHDSU
7 each arm DB STOH
15 min AMRAP

Use a single, heavy dumbbell / Kettle bell and alternate arms each rep.

WOD Brief

We are working the press today. After a light shoulder day on Thursday it is time drive that weight up. Focus on great leg stance today and a complete tension in the body as we press.

The WOD is one shared by mainsite and it fit perfectly in our week’s programming. These are fun to allow you to see your numbers against a much larger population. As in anything we will scale. If GHD is new(ish) to you .. we’ll lighten the reps or simply go to a situp. The weight in the shoulder to overhead is your choice – pick something challenging. You must switch hands every repetition.

At 3, 2, 1, go … we will hit 21 situps or GHDS … then straight to 14 shoulder to overheads. Let’s alternate arms every rep.

Scaling
Avoid a high volume of reps on the GHD if you have not had previous exposure to it, or you won’t be able to get out of bed tomorrow. Use a weight that is manageable, yet challenging.

Intermediate Option
Complete as many rounds as possible in 15 minutes of:
14 GHD sit-ups
14 single-arm dumbbell push jerks

Beginner Option
Complete as many rounds as possible in 15 minutes of:
21 sit-ups
14 single-arm dumbbell push jerks

Box Brief

Please donate to help us build a hospital in Rwanda – here is the link

September 15th we have our competition – the Rwanda Open, see workouts and details on our Facebook page.

Videos and media being posted beginning today, but we are helping a charity building a hospital in Rwanda. We are opening in December and will serve an area of hard working folks where the closest hospital is 20+ miles away. More to follow – fundraiser, charity competition, fun challenges, and more!

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. We’ll crosspost it with you.

Strength Endurance

FRONT SQUATS!!

WOD – “Ignition”

30 DU
30 medball clean (20/14)
30/20 Cal Assault
3 rounds for time
Rest 2:1 after each round

WOD Brief

Squatty squat squat … we saved our legs yesterday (powers on those snatches) and today it is time to use them. We will build on our endurance strength cycle this Thursday. The goal is to increment up and see the assault bike superset with the front squat as a single effort – moderate effort on AAB and then chip through the front squat. If you break up some of the reps – ok!

The WOD removes the load and gives you a chance to move fast. Low rep double unders should be used as a rest. Think vertical popping off the ground without folding at the hips. Speaking of hips – during our warm-up we are moving through THIS Hip Series. See Coach Joey demonstrate how, what, and the intention behind it.

The medball clean at 30 reps will move easily but cause a nice little fatigue in the legs. Do your best to stay upright and treat the return to the bottom like a wallball (bounce into the bottom and use the natural flex reflex muscle response) to bounce up. You’ll have to have the ball on the ground every rep, but this tip will speed you up and reduce the time under tension.

The assault bike, well, just go here .. why not? You will rest and then fire through this workout two more times. Given the large amount of rest, we REALLY need to move and then launch so we are at 120% on the AAB at the end. Climb climb climb!

Box Brief

Please donate to help us build a hospital in Rwanda – here is the link

September 15th we have our competition – the Rwanda Open, see workouts and details on our Facebook page.

Videos and media being posted beginning today, but we are helping a charity building a hospital in Rwanda. We are opening in December and will serve an area of hard working folks where the closest hospital is 20+ miles away. More to follow – fundraiser, charity competition, fun challenges, and more!

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. We’ll crosspost it with you.

Strength Endurance

SKI – Power Snatch

WOD

10 Minute AMRAP
4 Power Snatches (115/80) (135/95)
6 TTB

WOD Brief

We’ll warm up and get real athletic today after yesterday’s HERO WOD. Really take the time to get your body recovered and ready for today’s training. If anything is feeling toasty, work any adjustments that make sense.

The strength builds on our strength endurance cycle and now we marry together SKI and Snatch. Build up in weight proper and then work through the rounds. The aim is to walk off the ski straight to your barbell. That is the pattern we are working, so SKI proper 😉

The WOD is meant to be a high respiratory and heart rate experience. The weight and toes to bar shouldn’t be a factor in slowing you down. The weight should be something we can cycle and TTB an amount where we are comfortable with the rep range.

Adjustments today will be made on weight and TTB – reps or even straight to K2E or K2H.

After yesterday’s 40 min+ effort, these 10 minutes are going to go by fast, so push yourself to the hard edge.

Box Brief

Please donate to help us build a hospital in Rwanda – here is the link

September 15th we have our competition – the Rwanda Open, see workouts and details on our Facebook page.

Videos and media being posted beginning today, but we are helping a charity building a hospital in Rwanda. We are opening in December and will serve an area of hard working folks where the closest hospital is 20+ miles away. More to follow – fundraiser, charity competition, fun challenges, and more!

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. We’ll crosspost it with you.

HERO WOD – “Weston”

Row 1000 meters
200 meter Farmer carry, 45 pound dumbbells
45 pound dumbbell Waiter walk, 50 meters, Right arm
45 pound dumbbell Waiter walk, 50 meters, Left arm

x5

Scale Option ‘Fitness’:

Row 600 meters
200 FEET Farmer carry, 35 pound KB (one end of NBK and back)
35 pound KB Waiter walk, 50 feet, Right arm
35 pound KB Waiter walk, 50 feet, Left arm

x5

Scale Option ‘Health’:

BikeERG 1,000 meters
200 FEET Farmer carry, 35 pound KB (one end of NBK and back)
35 pound KB Waiter walk, 50 feet, Right arm
35 pound KB Waiter walk, 50 feet, Left arm

x3

U.S. Drug Enforcement Administration Special Agent Michael E. Weston, 37, assigned to the Kabul Country Office in Kabul, Afghanistan, was killed on October 29, 2009, when the helicopter he was in crashed in western Afghanistan. He is survived by his wife Cynthia Tidler, parents Judy Zarit and Steve Weston, and brother Thomas.

WOD Brief

Today we honor this man who died serving our Country. This workout includes 5 rounds of each of these movements. Like all HERO workouts these are long and tough. Work with your class to find the right adjustment wherever you need to have a great training day while honoring Mr. Weston.

We begin with a row – some may consider lowering this distance (for all movements) in half. Others may not be able to bike due to achilles or shouders – please take this opportunity to adjust your training to leverage the Bikes. Perhaps 1,500m on the BikeERG or 40 Cals on the AAB. Adjust based on your own capabilities!

The carry have a DB in each hand. The waiter walks are a DB in 1 hand locked out overhead (think biceps to ears for best position).

The weight of the DB at 45 is heavy given the distance. Ladies at 25-30lb would be ideal.

Box Brief

Please donate to help us build a hospital in Rwanda – here is the link

September 15th we have our competition – the Rwanda Open, see workouts and details on our Facebook page.

Videos and media being posted beginning today, but we are helping a charity building a hospital in Rwanda. We are opening in December and will serve an area of hard working folks where the closest hospital is 20+ miles away. More to follow – fundraiser, charity competition, fun challenges, and more!

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. We’ll crosspost it with you.