Author: Sarah Bryan

05.28.2019

A. Post Murph Flush:

Min 1: Ankle Distractions + Ankle flexion x 10 presses per ankle

Min 2: Quad Foam Rolling 10 per leg + Hamstring 10 per

Min 3: Abductor foam rolling 10 per leg

Min 4: Upper back foam roll + Thoracic stretch

Min 5: Lat roll out + rock’n’roll wrists

x2

B. WOD: AMRAP 30

In teams of two:

50 Cal row

50 Behind the neck plate reverse lunge

50 Cal SKI

50 Partner Leg Throw downs

50 Cal Bike

50 Step ups 24/20 (no weight)

WOD BRIEF:

The mission today is simple:

Move intentionally, move well, but flush out that lactate, post 200 push up, acid! Flush the muscles out, stretch and enjoy todays partner workout. If something feels strange, hold back, if something feels amazing, push it. Listen to your body and have fun!

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.

 

05.24.2019

STRENGTH:

1. Bar Dips
2. Seesaw Shoulder Press

WOD:

2 minutes on / 2 minutes active recovery (x3)

2 wall walks+10/8 cal AB

2 minutes on / 2 minutes active recovery (x3)

4 T2B+50m run

WOD BRIEF:

Today we are working on some upper body strength work with both dips and shoulder presses. We are introducing the seesaw press, this pressing variation allows you to work with heavier kettlebells overhead since they won’t be overhead at the same time. It incorporates your entire upper body and builds incredible structural integrity to allow you to go heavier much sooner.

Step 1: Double clean a pair of kettlebells to the rack position

Step 2: Maintaining a square stature press up with one kettlebell keeping your shoulder down, lats engaged, and bicep away from the ear.

Step 3: As you “pull” one kettlebell down as if performing a one arm chin-up, press up with the other bell so that they meet in the middle.

Tips and Safety: Maintain a long spine throughout the movement never rounding or overextending. Keep your gaze slightly above the horizon and drive your feet into the ground rooting yourself and creating a solid foundation.

Enjoy the new movements and gains today!

A simple met con of short sprint amraps separated by equal rest. Work to rest ratio will allow you to go hard and keep the intensity high today.

Box Brief:

MURPH 05.27: 8am

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.

 

05.23.2019

STRENGTH:

1. Romanian Deadlifts 5×10
2. Chin Ups 4x

WOD: Dallas 5

5 minutes of: Burpees

Then, 5 minute amrap of: 7 deadlifts, 155/105 lb. + 7 box jumps, 24-in. box

Then, 5 minute amrap of: Turkish get-ups, 40-lb. dumbbell

Then, 5 minute amrap of: 7 snatches, 75/55 lb.+ 7 push-ups

Then, 5 minute amrap of: Rowing (calories)

WOD BRIEF:

On July 7, 2016, a sniper coordinated an ambush on a group of police officers in Dallas, Texas. Dallas 5 commemorates the five officers who lost their lives in the attack. Dallas Police Officer Patricio “Patrick” Zamarripa, 33, was a member of the force for six years and served active duty with the U.S. Navy for eight years and in the reserves for five. He is survived by his wife, Kristy, and daughter, Lyncoln Rae.

Dallas Police Senior Corporal Lorne Ahrens, 48, was a longtime member of the force. He served with the Los Angeles Police Department for 10 years before moving to Texas and joining the Dallas Police Department in 2002. He is survived by his wife, Katrina, and children, Sorcha and Magnus.

Dallas Police Officer Michael Krol, 40, was an eight-year veteran of the Dallas Police Department and a dedicated member of the Wayne County Sheriff’s Office in Detroit, Michigan, before that. He is survived by numerous friends and family members.

Dallas Police Sergeant Michael Smith, 55, served as a U.S. Army Ranger before joining the police force in 1989. The 27-year veteran of the force is survived by his wife, Heidi, and daughters, Victoria and Caroline.

Dallas Area Rapid Transit Officer Brent Thompson, 43, served in the Marine Corps before joining the Corsicana Police Department and then the Dallas Police. He is survived by his wife, Emily, and many other friends and family members.

Box Brief:

MURPH 05.27: 8am

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.

 

05.21.2019

STRENGTH:

Foot Elevated Split Squats + Tempo KettleBell Bent Over Rows

WOD:

5 rounds

15 DB hang SQUAT cleans, 50/35# per hand

50 double unders

15 cal ski erg

WOD BRIEF:

Building on the iso-lateral leg and back work today as we add a little weight on the weekly split squat/kb row progression. Aim is to go slightly heavier than last week, and add in some tempo work by taking a 2 second pause at the top of each row rep.

The met-con today is a fun one!! Short burst on the ski erg and some dumbbell squat cleans broken up by double unders. Your legs will feel this one, but push through, go fast and go hard!

Box Brief:

MURPH 05.27: 8am

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

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.

 

05.21.2019

STRENGTH:

A1. Push Press 4×4

B1. Tricep kick back x10 each arm

B2. Hollow Hold :20

WOD:

450m run (Row 600m)

100′ SB carry (Heavy)

30/21 calories on BikeERG

rest 2:00

x3 rounds

WOD BRIEF:

Building on last week’s push presses for strength today. Four sets of four pretty reps with the intention to go heavier than we did last week. Building strength here is far more than an overhead movement and far more about utilizing our explosive hip drive. Next we are continuing our bodybuilding accessory work…Think of accessory work as a lower-impact way of eliminating chinks in your fitness armor and preventing injury. Strengthening the supporting joints and tendons while also strengthening the muscles is what properly executed accessory work will achieve.

Next we have a mid range intensity interval piece, alternating a run to a heavy sandbag carry and lastly crushing a bike sprint. These are hard efforts but must be a maintainable pace vs one that will leave you empty for the second and third interval. Go hard, go smart, and enjoy a simple doozy of a Tuesday!

Box Brief:

MURPH 05.27: 8am

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.