Author: Sarah Bryan

01.15.2019

Skill:

EMOM 5:

:15s L-Sit Hold/:45s Double Unders

WOD:

TTB

30-20-10

DU

30-60-90

-Rest 3-

Pull Up

30-20-10

Box Jump Over (24/20)

10-20-30

WOD Brief:

Our skill strength portion today will give us some practice/time working on core stability under a bit of fatigue. A short n’ spicy emom alternating between L-sit holds and double unders.

Today’s met-con is two simple couplets separated by three short minutes of “rest.” It will be a different change of pace from Monday’s longer hero/barbell heavy workout. Hit these hard, hit them intensely and scale the rep number accordingly.

Box brief:

Birthday bash wods January 22 @ 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.

01.10.2019

Strength(4 sets):

A1.Box Step Up x 8/ Leg

A2.Glute Ham Raise x 8 reps

A3. 30s Arch Body Hold

Wod:

21-15-9

Deadlifts 135/95

Hand Release Push Ups

Calorie Row

Rest 3

15-12-9

Deadlifts 135/95

HRPU

Cal Row

Rest 3

12-9-6

Deadlifts 135/95

HRPU

Cal Row

WOD Brief:

Strength today is 4 sets of three underrated exercises that will channel the posterior chain, core, glutes, hamstrings and nearly everything in between. Four rounds NOT for time of weighted box step ups, glute ham raises (performed on the GHD) and lastly a hollow body arch hold…sounds easy right…? You may be pleasantly surprised with how challenging this complex will be, and how much your body will thank you.

Our met-con today is three fiery rounds of deadlifts+hand release push ups and calories on the rower…each round is separated by three minutes rest and reps decrease as we go! Starting fresh the first round will be a nice lung wake up, but how much faster can we get under fatigue and with a little lactic buildup as we progress? Treat each round as a sprint maintaining perfect positions despite fatigue and let’s hit it with some intensity today!

Box brief:

Birthday bash wods January 22 @ 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.

01.09.2019

Strength

3 Rounds

A1. 100’ OH Carry DBL KB

A2. AMRAP UB SHSPU/30S HS HOLD

A3. 15 HSPU/AMRAP KHSPU AFAP

2-3min

WOD:

4 rounds for max reps

1 minute Max Cal Bike Erg (Damper 10/7)

1 minute Wall Balls (20/14)

1 minute Box Jump (24/20)

1 minute KBS (53/35)

1 minute Rest

WOD Brief:

Mixing up our strength portion today by spending some time inverted! Holy shoulders of steel! We are going through three rounds(not for time) or overhead carries, strict handstand pushups(or a handstand hold) and lastly busting out reps of handstand push ups with speed! Pick an appropriate scale that will challenge you but also allowing you to spend time practicing the positions.

We have a fun slightly more aerobic metcon today with a minute of max effort either on a bike, a box, throwing a wall ball or swinging a kettlebell! How quickly can you recover and hit all four rounds with intensity?? Be smart with how you approach each minute, as that’s a long time! Don’t burn it out within the first 10 seconds and defeat yourself, work smarter, work harder and let’s do this humpday in style!

Box brief:

Birthday bash January 22!

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.

01.08.2019

Strength

Power Clean & Jerk (doubles:ascending)

WOD:

400m run

5 Power cleans (135/80) (165/115)

400m run

15 TTB

AMRAP 15

WOD Brief:

SPEED LIFTING TUESDAY! We are dedicating the first portion of class today to the classic power clean and jerk. We will perform double power clean and jerks every 90 seconds for 10 sets. Over the course of each set add weight and build to a heavy complex for the day (with perfect form that is).

After we lift, we lift some more, run (aka enjoy the sun!), and swing! We have a fifteen minute amrap of moderately heavy power cleans, 400m runs and toes to bar. Appropriate use of the core/midline is going to be essential today, brace yourself and move!

Box brief:

January Birthday Bash coming soon!

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.