Author: Sarah Bryan

01.07.2019

Strength:

Back Squat 6×4

WOD:

3 Rounds for time

100’ FRWL (115/80)

30 ABMSU (GHD)

30 Pull ups

WOD Brief:

Happy Monday team! Kicking off the week right with the ever so amazing back squats! Six sets of four reps, the idea here is to go fairly heavy and take appropriate rest between each set. Following the initial leg gain back squat session, we incorporate some more leg work in the wod today with walking lunges, directly into corework and rounding us out with the upper body pulling work. Volume is high today, so scale accordingly, but expect to move in a continuous grind throughout the duration of this metcon!

Grinding into the first real week of the new year is the only way!

Box brief:

Nutrition Challenge kicks off today!

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.

01.04.2019

Strength:

Front Squat: 3×10

WOD:

3 Rounds for Time:

1k/700m ski

25 Thruster (95/65-rx) (115/80-rx+)

WOD Brief:

Front squat Friday! The front squat is an amazing asset to our training, and one worthy of respect. Today we have 3 sets of 10 reps-with high reps as such be mindful and the weight shouldn’t be anything near failing. Ideally, work around 55-70% depending on how you’re feeling today.

The metcon is a bit beefy of a couplet. 3 rounds of a moderately long ski directly into a LOT of thrusters. The weight should be light, as we want you to keep moving through the duration of the workout.

Box brief:

Nutrition Challenge kicks off January 7^th

Endurance OCR Training kicks off January 15^th!

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.

01.03.2019

Strength:

Power Snatch

1.1.1x 4

WOD:

AMRAP 12

5 Power Snatch (135/95)

10 Pull ups

35 DU

WOD Brief:

Throwing some power snatches at you first thing today with moderately heavy triples! We are going to be doing four sets of NOT touch and go 3 rep power snatches. Explosive hips, big jump and quick turnover will be imperative throughout all sets and reps today.

From here we have a burner conditioning piece: 12 minutes of (heavy) power snatches, pull ups and double unders to ensure your heart rate is HIGH for the duration of the wod. Today we are training strength, power, stamina, balance and speed!

Box brief:

Nutrition Challenge kicks off January 7^th

Endurance OCR Training kicks off January 15^th!

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.

01.02.2019

Strength:

Box Step Ups 4×8+8

WOD:

5 Rounds every 4 minutes

12 Goblet Squats (70/53)

15 Burpees to plate

14/18 Cal C2 Bike

WOD Brief:

We are starting off class today with iso-lateral leg work…the four sets of eight reps(per leg) of the ever so deceiving step up! The step-up is a hip-dominant exercise that should preferentially recruit the glutes and hamstrings…unlike the lunge, which is a knee-dominant exercise that should target your quads more. We are looking for these three things when approaching the stepup today:

1. Create 3 approximate 90-degree angles at the ankles, knees, and hips
2. Place a majority of the your weight on the mid-foot to heel of your support leg
3. Have an active hinge at the hip to pre-load the glutes and hamstrings.

The wod today is an interval that will surely kick our rears into gear. Every 4 minutes for 5 rounds we will do 12(heavy) goblet squats with a kettlebell, 15 burpees and calories on the bike erg…with any remaining time, you rest until the start of the next 4 minutes! All about those leg gains today, team!

Box brief:

Nutrition Challenge kicks off January 7^th

Endurance OCR Training kicks off January 15^th!

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.

01.01.2019

Amrap 30-Teams of Two

Buy in:

2019m row

Then

19 Wall balls (20/14) (30/20)

190m Run (200m;-))

19 STOH (115/80) (155/105)

19 cal Assault bike

19 ABMSU (RX+ GHD)

WOD Brief:

2019 is here, so we will bring it in 19 amazing reps at a time. We buy in with a 2019m row then with remainder of the time an amrap of alllll of our favorite things! This will be a moderately long amrap so pick appropriate scales that will allow you to move the entire time and keep the intensity high!

Box brief:

Nutrition Challenge kicks off January 7^th

Endurance OCR Training kicks off January 15^th!

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.