05.09.19

05.09.2019

WOD: “Rogue Realistic Qualifier” *15min Time cap*

15 Squat Snatch (95/55)

15 Pull Up

15 Box Jump Over (24/20)

12 Squat Snatch (115/75)

12 Pull Up

12 Box Jump Over (24/20)

9 Squat Snatch (135/95)

9 Pull Up

9 Box Jump Over (24/20)

6 Squat Snatch (155/105)

6 Pull Up

6 Box Jump Over (24/20)

WOD BRIEF:

Today we are testing all the things, from pull ups, to heavy squat snatches, to explosiveness…a true challenge all around. 15 minutes is NOT a lot of time to get a lot of work done, so minimizing transitions and rest throughout this WOD are going to be the key to getting it done. As the reps decrease, the weight increases…handling load under fatigue is quite the challenge and not one for the faint of heart. Be really warm going into this and keep your heart rate as low as possible by staying calm and moving with efficiency. Smooth and efficient will beat lack of control every 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.

 

05.08.19

05.08.2019

Strength: Bench Press 4×10

WOD: In teams of Two: you go I go!!

Minutes: 0:00 to 8:00

AMRAP

3 HSPU

60′ KB OHWL (50/35)

9 KB Thruster(50/35)

Minutes: 8:00 – 12:00

Max Cals on your choice (rotate often)

Resting Partner holds KB (any method)

Minutes: 12:00 to 20:00

AMRAP repeat (goal is beat)

3 HSPU

60′ KB OHWL

9 KB Thruster

WOD BRIEF:

Chest gainz day with a simple 4×10 bench press strength jam session. Working on a little hypertrophy/muscle growth and also over strength here, choose a moderate, yet challenging weight. The metcon today is a fun partner doozy consisting of three different amraps. Training that overhead position is a feisty transition that is going to require proper bracing, strong core stability and an aggressive/relentless push by the lats. Have fun, go hard, and don’t leave anything on the table today, yall…attack hump day gainz!

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.

 

05.07.2019

05.07.2019

Strength:

Back Squats 5×5

WOD:

21-15-12-9-12-15-21

1 ARM Devil Press

Burpee over DB

WOD BRIEF:

Squat day! The best day of the week, yes we squat a lot so naturally have multiple best days. Today we are hitting a 5×5 with ascending weight, aiming to get heavy and really challenge ourselves today. From here we have a fun ascending/descending ladder metcon to test our intensity and strength! Come out hard, stay hard and get it done today, yall!

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.

 

05.06.2019

05.06.2019

Skill:

Rowing Pick Drills and Stroke Rate

WOD: “Helen Goes Swimming”

3 rounds for time of:

  • 500m Row (400m run on TF)
  • 21 American Kettlebell Swings (1.5/1 pood)
  • 12 Pull-ups (rx+ 12 C2B)

WOD BRIEF:

Two most important numbers to look for on the rower: meters and calories, right? WRONG! The key to proper movement is dependent on efficiency, and the key to strong rowing…is rowing smart! Today we are working on stroke rate…this is the number found in the bottom left corner on the main. It is measured in strokes per minute (SPM). Essentially, this is how many times you go back and forth on the rower each minute. Most of the time in training this number should be somewhere between 18-30. In a competitive scenario stroke rate could be between 30-40spm.

What is important for us(and even if you are an intermediate or advanced athlete, chances are you are a beginner rower) is to have intention and control when it comes to stroke rate. What happens when people refuse to look at their monitors when rowing is that their stroke rate is all over the map, with no discernable rhythm. For a second they are rowing 24spm, then 18spm, then 34spm. Would you run like that? Would you take four short steps, then two long steps, and then four medium steps? You’d likely fall on your face and it certainly isn’t efficient. So let’s learn how to control and dial this in!!

Simple take on a “girl” workout today, taking Helen and putting it on a rower verse the running version. Three hard effort rounds, aiming to do the KBS and Pull ups as unbroken as 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.

 

05/03/19

05.03.2019

WOD: “Chip n’ Dip”

1 Mile Run(rx+weight vest)

50 Front Squats (95/65)(rx+135/95)

25 Pull Ups

75 Burpees

25 Pull Ups

50 Front Squats (95/65)(rx+135/95)

1 Mile Run(rx+weight vest)

WOD BRIEF:

Long chipper to finish out our week! A bit more murph preparation, and a general heart health cardio fest! Find a sustainable pace and just move, that’s what today is about…not a sprint, but a paced hard effort.

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.