Author: Sarah Bryan

05.17.2019

STRENGTH:

Snatch Balance

WOD:

21-15-9

Calorie SKI

Plate Ground to Overhead (light)

60 feet Overhead walking lunge w/ same plate

Rest 5

15-12-9

Calorie SKI

Plate Ground to Overhead (moderate)

60 feet Overhead walking lunge w/ same plate

Rest 4

12-9-6

Calorie SKI

Plate Ground to Overhead (heavy)

60 feet Overhead walking lunge w/ same plate

WOD BRIEF:

Working on that over head position in a variety of ways today; starting super technical with snatch balance work, moving onto some strength/hypertrophy and gains in the shoulder to overheads and lastly working stability through the lunges. Today is largely about bracing, bracing things we did not even realize we had to brace…other wise we will lose stability and crumble. As the reps decrease on the metcon, the heat turns up and intensity gets higher. Go fast, rest hard and repeat. Bring on the weekend in style, friends!

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.

05.16.2019

WOD:

Rogue Invitational Qualifier-

9 Front Squat (115/75) (135/95)

7 Bar Facing Burpee

5 Shoulder to OH (115/75) (135/95)

AMRAP 9min

WOD BRIEF:

Today is all about intensity, it’s a “nobody cares, train harder” kind of day! Spare nothing here. We will spend the first part of class get REALLY warm, slightly sweaty, slightly increased heart rate and adrenaline…that way when those nine minutes begin, it’s time to fight. There is no pacing here, there is solid movement for the duration of the nine minutes. When we are finished with the AMRAP, we will take ten minutes to easy pedal and cool down, only to hit a spicy little Hinshaw lactate core finisher.

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.

 

05.15.2019

STRENGTH:

Romanian Deadlifts 4×12 superset with Chin Ups

WOD:

“Row n’ Go” In teams of two:

2k Row

100 Pull Ups(rx+C2B)

150 Push Ups (rx+DB Push Ups)

200 Syncro Squats(Empty Bar Front Rack)(rx+95/65)

30 min Time Cap

WOD BRIEF:

Romanian deadlifts and chin ups to start of our Wedneday! The Romanian Deadlift is an exercise we use to develop proper hip health and joint actions, muscle growth (hypertrophy), strength, and muscular endurance specific to our posterior chain aka backside. Increased hamstring and back strength, posterior chain engagement, and enhanced hip patterning are just a few benefits we can expect with consistent progress in this lift. Supersetting these with eccentric chin ups to work on upper body stability and strength.

The metcon today is a partner doozy, starting off with a 2k row sprint then going directly into a chipper that strangely resembles Murph! Murph is near my friends, train hard, train relentlessly and own 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.

 

05.14.2019

Strength:

Front Foot Elevated Split Squat superset with KB Rows 5×8/8

*WOD*

15 minutes Amrap

Climb the Ladder 1,2,3,4,5,etc

Hang squat clean (95/65)(135/95)

Bar facing Burpees

Calorie Row (Calories are 2x on rower)

WOD BRIEF:

Starting today’s class off with some glute and back strength work. The split squat is an excellent movement that we underutilize…it helps us improve the strength of the quadriceps, medial hamstrings, and adductors…aka all the leg gains! The exercise also helps to re-establish normative flexibility of the hip flexors, specifically the rectus femoris…excessive sitting weakens and shortens these muscles. We are supersetting these with single arm rows, an exercise that targets core, shoulders, back and biceps.

The wod today is a fun metcon climbing the ladder for 15 minutes. So each round you will add a rep until the time goes out…keep transitions MINIMAL and sprint hard on that row to get the most out of the metcon.

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.

 

05.10.2019

*WOD*

For Time:

200 – 125 – 50

Double Unders

9 – 15 – 21

Barbell Complex (Deadlift + Hang Clean + Shoulder to OH) (RX 115/85) (RX+155/115)

*Strength Accessory*

4×12 Bicep Curl

4×12 Delt Raise

4×12 Barbell Hip Thruster

-giant sets: resting 90seconds between sets

WOD BRIEF:

A fun wod today with classic barbell cycling and double unders. Scale appropriately as reps are high and the shoulders may be toasty after all of those double unders! Maintain a calm breathing pattern/moderate heart rate during the barbell and go to town on the double unders. Giant sets of dubz and small sets of barbell cycling was the most efficient way we got through this wod, today. Have fun, go hard and welcome the weekend in style!

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.