Author: Sarah Bryan

06.04.2019

STRENGTH:

A1. Bench Press 5×4

A2. Chin Ups 5×4-eccentric tempo

WOD:

3 Rounds:

20 KB Snatch (50/35#) – 10/side

300m run (20/15 AAB Cals)

rest :90

3 minute max cal row

3 Rounds

20 dB box step ups (one DB)

500m ski erg

WOD Brief:

Upper push and pull strength day today, building on our bench press and eccentric chin ups. Add a little weight from last week, challenge yourself slightly more, and watch the gains unfold. For the wod, your legs might be feeling a bit fatigued from yesterday’s program or even from Monday’s. Be aware but be fierce! The kb snatches and box step ups should be at a weight you can go unbroken and move well throughout. Today we are training strength, power, stamina, balance, coordination, flexibility and agility.

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.

 

06.04.2019

STRENGTH: Push Press 3RM

WOD: “Air Force”

• 20 Thrusters
• 20 Sumo deadlift high pulls
• 20 Push jerks
• 20 Overhead squats
• 20 Front squats

WOD BRIEF:

Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees.

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.

 

06.03.19

STRENGTH:

A1. Reverse Lunges

A2. Bent Over Barbell Rows

A3. Side Lying External Rotations

*Giant Set:5×10-rest as needed

WOD:

40 double unders

12 T2B

6 double kb front rack squats, 55/35# per hand

3 rope climbs

AMRAP 15

WOD BRIEF:

Strength heavy start to Monday’s class with a giant superset of three various lifts targeting gainz in literally every muscle on our bodies. Go heavy here, yet keep form and reps perfect throughout, so often do we slack on our accessory work, thus selling both ourselves and our potential short. So today, don’t slack go hard, go heavy and learn something new!

A mid length amrap today ranging from of a high heart rate movement to some intense midline stamina work, in the duration of a short 15 minutes. We are covering all the bases as we start off not only the week, but also the month STRONG!

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.

 

05.30.2019

WOD:

DIANE

21-15-9

Deadlift(225/155)

Handstand Push Ups

WOD BRIEF:

“Diane,” one of CrossFit’s original six “Girls” WODs, was first posted on crossfit.com as the workout of the day for back in 2004.

A September 2013 CrossFit Journal article stated: “not only does [“Elizabeth,” “Diane” and “Fran”] combine weightlifting and a calisthenic element but is a powerful whole body workout containing functional hip, pushing, and pulling movements.

But the crushing charm of these girl wods lies in their magnificent capacity to root out weaknesses and humiliate you with them. For many athletes the high rep deadlifts at 225 pounds, cleans at 135 pounds, and thrusters at 95 pounds are easy. For these same athletes handstand push-ups, ring dips, and pull-ups are very likely deficiencies. Typically, these athletes are larger. Similarly, those athletes for whom handstand push-ups, pull-ups, and ring dips are a breeze are nearly certain to bristle at these loads and high reps in the weightlifting. Typically, these athletes are smaller. So working all ends of the spectrum

Get REALLY warm…sweaty even before diving into this burner, and spend ample time cooling down upon completion.

Box Brief:

No 6:15am classes on Thursdays.

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

Check out out our summer tees!

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.

 

05.29.2019

WOD:

Every 5 minutes for 20 minutes: 4 sets

400m run

20 GHD

Barbell Complex: 4 Power Clean-3 Hang Squat Clean-2 Front Squat (115/85)

WOD BRIEF:

Workout Wednesday! Four short intervals(short is relative here) of a hard effort run, into some summertime fine core work, directly into a juicy little barbell complex. Yes, you may still have a little bit of murph “hangover” and that’s to be expected, as a result we will have to sprint where we can and move through each position with finesse and focus. Treat each interval as a normal emom, where you want to sprint as hard as you can, thus getting the MOST rest possible.

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.