Author: Sarah Bryan

07.18.2019

Skill:

EMOM12 (4 sets)

A1. :20 hollow rocks + :20 hollow arches (holding PVC as +)

A2. 20 banded pull aparts (thumbs up horizontal) + 20 overhead banded openers

A3. 20-30 Handstand Taps (goal is to lift hand slowly and controlled)

WOD: “Negative Split Jam Session”

5 right arm DB push jerks, 50/35#

5 left arm DB push jerks, 50/35#

10 Burpee Box Jump(no push up)

500m row

rest :60

x5 rounds

Box Brief:

NBK community t-shirts are in stock-get yours now!

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

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.

 

07.17.2019

Strength:

Bench Press superset with strict ring rows and banded pull aparts

WOD: “Bubblegum”

4 Rounds, :30 transition time

:90s empty sled pushes

:90s rope climbs

:90s Bike erg calories

:90s rest

WOD BRIEF:

Bench press on deck today! Ascending in weight as we decrease in reps, aiming to get nice and pump-heavy. Our metcon is a simple, yet multi-muscular lung burning party.  Four rounds accumulating as many reps as possible at each station, go hard as there is ample rest programmed at the end of each round. Train your weaknesses, push harder each time, and show hump day who’s boss.

Box Brief:

NBK community t-shirts are in stock-get yours now!

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

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.

 

07.15.2019

Strength: Snatch Balance: 6×3

WOD: “Bartender”

AMRAP 10:

12 Deadlifts

9 Overhead Squats

6 Hang Power Snatches

WOD BRIEF:

Tuesday’s strength session works on the blessed snatch skill work. Snatches, snatch techniques and snatch balances are incredibly demanding and require ample training and practice. Proficiency with the snatch balance will help establish a stronger upward mobility motion and help train the snatch as well. Spend ample time working to a heavy, but technique forward triple today.

Bartender! This metcon is like a slightly spicier version of DT(if you thought that could be possible). It’s a short amrap, so the idea is that you GO, GO, GO out of the gate.  Our personal advice from experience is to approach it like this:

DEADLIFTS

– Although light, the deadlifts are the easiest to break since it’s quick to pick up

– This is where we can catch our breaths a little bit: Break them into 2 or 3 sets( 2 sets: 7-5 or 3 Sets: 4-4-4)

OVERHEAD SQUATS

– This is the hardest movement to break, as breaking leads to us doing extra snatches

– Try to hold on for 1-2 sets here

HANG POWER SNATCHES

– This is the second easiest station to break up

– Think 1-2 quick sets here

That’s it, scale accordingly and enjoy!

Box Brief:

NBK community t-shirts are in stock-get yours now!

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

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.

 

07.12.2019

Skill Work: Alternating EMOMx14-7 sets each

1 – 2 Muscle-Ups or MU Attempts

2 – 12-15 Hip Thrusters

WOD: “Happy 30^thJustin!”

AMRAP 18 mins

20/15 cal Bike

2 rope climbs (shorty ropes RX+)

20 Medball Cleans

10 Dips

Rest 5

30 Cal Assault Bike for Time

WOD BRIEF:

We are starting today with a mix of glute strength and gymnastic skill work. The intention is to work and find a challenging scale to work on the muscle ups by either using the ring thing, making attempts, using bands or wherever you may be in the muscle up progression. In the second minute we will be working on our hip/glute and core strength with barbell hip thrusters.

Following our strength we have a birthday workout for our ever so awesome, hard working and newly 30 year old member, Justin. A blend of assault bike, and med-ball cleans are NOT for the faint of heart, minimize transition times and get as many rounds as you can while moving at a steady/aggressive pace throughout.  Happy Birthday Justin! Thank you for being a part of our family!

Box Brief:

Murph t-shirts are in stock-get yours now!

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

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.

 

07.10.2019

Strength: Overhead Squat: 6×4

WOD:

3 Rounds

20 Hang Clean & Jerks (115/75)

20/15 Cals on ERG

Rest :90

Directly into…

3 mins max cal bike(1x)

Directly into

3 Rounds

20 Box Step Ups(24/20)

500/400m SKI

Rest :90

WOD BRIEF:

The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement. It’s demanding and it reveals every lack of mobility without mercy. We can run but we cannot hide from this movement…6×4 overhead squats ascending in weight as possible, but focusing on form first.

From here we have an all out intensity, humbling metabolic conditioning piece. The intention today with the wod is speed, scale appropriately so that you can minimize the work duration of each interval, go hard, rest hard and repeat.

Box Brief:

Murph t-shirts are in stock-get yours now!

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

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.