Author: Sarah Bryan

06.25.2019

STRENGTH:

Back Squat: 6×2:ascending to a heavy double for the day

WOD:

AMRAP 8

5 Wall walks

10 DL (185/115)

REST 2

AMRAP 8

50 DU

10 STOH (115/75)

WOD BRIEF:

Heavy strength work to start to the terror of Tuesday, with the holy back squat day! Today take PLENTY of time to get those muscles aimed and ready to SQUAT! Working to a challenging double for the day.

After, let’s shake off those squats and hit two high intensity metcons, both are about moving swiftly and unbroken…so let that be your guide when choosing appropriate scales and weights. The first couplet is 5 wall walks, brisky into 10 (ideally) unbroken deadlifts…as many rounds as you can tackle in eight short minutes. Round two is a large chunk of double unders and shoulder to overhead, remember to rely of your LEGS as much as you can to preserve the already fatigued shoulder muscles as best as possible. Today is all about speed, stamina, strength and intensity.

Box Brief:

No 6:15am classes on Thursdays.

New hoodies/t-shirts are in stock-get one before they run out!

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.

 

06.19.2019

HERO WOD: PAUL PENA

7 rounds, each for time of:

• 100-meter sprint
• 19 kettlebell swings, 2 pood
• 10 burpee box jumps, 24-inch
• Rest 3 Minutes

WOD Brief:

Treat every round like a SPRINT, aiming for 2-3 mins per round, adjust and scale as needed to honor Mr. Pena. Army Captain Paul Pena, 27, of San Marcos, Texas, died on Jan. 19, 2010, from wounds sustained from an enemy force’s improvised explosive device. Pena was leading a patrol in Arghandab River Valley in Afghanistan at the time of his death. He was assigned to the 2nd Battalion, 508th Parachute Regiment, 4th Brigade Combat Team, 82nd Airborne Division in Fort Bragg, North Carolina.

Pena participated in the Junior ROTC program at San Marcos Baptist Academy and later graduated from the U.S. Military Academy at West Point. He maintained his fitness with CrossFit workouts and particularly enjoyed running, burpees, push-ups and pull-ups. He is survived by his mother, Cecilia.

Box Brief:

No 6:15am classes on Thursdays.

New hoodies/t-shirts are in stock-get one before they run out!

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

Murph 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.

 

06.19.2019

STRENGTH:

Back Squat 5×3

WOD:

3 minutes on / 2 minutes active recovery

#A – AMRAP

6/4 cal ABB (7/5 cal BikeERG)

6 Hang Power Cleans (95/65)

9 thrusters, 95/65

#B – AMRAP

3 plate ground 2 overhead

7/5 cal ski erg

9 air squats

-2 TIMES through-

WOD Brief:

Holy hump day! Today we are training, strength, speed, power and all around grit.

Hit these back squats heavy, taking plenty of time between sets to achieve maximal work capacity…aiming for 90%+ for 5 sets of 3.

One short word for the “short” wod today: BURNER!

This is meant to be something intense, 3 minutes is not a long time in the grand scheme of things (you may think otherwise post wod) so minimize transition and do not catch yourself resting for long than 5 seconds at any point through the active time. You get plenty of rest between intervals, so maximize hump day gainz during the work time!

Box Brief:

No 6:15am classes on Thursdays.

New hoodies/t-shirts are in stock-get one before they run out!

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.

 

06.18.2019

STRENGTH:

EMOM x 4 sets

A1. 20 Straight Arm Banded Pull Downs

A2. 10x/side Landmine press (in lunge position)

A3. 15x Straight arm raises (thumbs up) + delt raise

WOD:

800m Row

21 Hand Release Push-ups

21 T2B (rx+ strict)

600m Row

15 Hand Release Push-ups

15 T2B

400m Row

9 Hand Release Push-ups

9 T2B

200m Row

6 Hand Release Push-ups

6 T2B

-for time-

WOD Brief:

Starting off today continuing to build strength in upper body positions. Really engage and work those lats on all the movements in the strength emom, and challenge yourself to go heavier on this emom than we did last week!

The metcon is a descending ladder, starting off with a more aerobic steady pace and finishing with a max effort sprint pace. Remember this and we do not recommend coming out hot and burning out your engine during the first row, find a steady low stroke rate and use your length, quick transitions and giant sets will help you make up time.

Box Brief:

No 6:15am classes on Thursdays.

New hoodies/t-shirts are in stock-get one before they run out!

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.

 

06.17.2019

STRENGTH:

Superset:

5 Sets: A. 3-5 Eccentric Chin Ups  B. 5 Reps Sumo Deadlifts

WOD:

1 minute AMRAP

3 burpee box jumps, 24/20″

6 DB Power cleans, 50/35# per hand

In remaining time: AMRAP double unders

1 minute rest

1 minute assault bike @ hard effort

1 minute rest

x5 Rounds

*score is double unders and total calories on assault bike*

WOD Brief:

Kicking off the week strong with some pulling power! Supersetting the eccentric chin ups(idea is to get really slow and really uncomfortable here on every rep) with sumo deadlifts. At first glance, we may underestimate this wod as total work time is rather low, however the intensity is HIGH. Today is a workout where intensity beats volume, sprint through each rep and make every second count.

Box Brief:

No 6:15am classes on Thursdays.

New hoodies/t-shirts are in stock-get one before they run out!

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.