Author: crossfitnbk

Strength

Back Squat

WOD  – “Triple 7s”

7 Thruster 75/55
7 HSPU
AMRAP 7

WOD Brief

We will get nice and heavy with a classic set of five today on the back squat. Take some time and work those ankles and hips to get nice positions. We’ll build up and get some strong sets in.

Then we lighten the barbells and go for broke into today’s workout. But first .. we’ll build up weight and test out those HSPU. A workout so short demands we really take time to warm up the positions, the movement, and really dial in our abilities for today.

That means – if the barbell is too much, we’ll lighten it … if the barbell isn’t our friend, we’ll change the implement. If we can’t go overhead, a hang squat clean would be a nice swap. HSPU can be difficult, so you can lower the reps or go straight to hand release pushups. Our goal is a bunch of rounds today – so let’s scale something we can go unbroken or a tight 2 sets. The barbell unbroken.

At 3, 2, 1, GO … we’ll hit the gas at an aggressive pace, and hold it for the duration. A simple and powerful couplet for a Tuesday.

Box Brief

Anna – Gaby – Sidney Granite Games shirts are ready for distribution!

Relay for Rwanda shirts should be labeled for distribution Monday afternoon for pick-up. Please leave money on desk if you wish, or we can simply process card on file.

Able to donate and help build a hospital??  Please donate to help us build a hospital in Rwanda – here is the link

Videos and media being posted beginning today, but we are helping a charity building a hospital in Rwanda. We are opening in December and will serve an area of hard working folks where the closest hospital is 20+ miles away. More to follow – fundraiser, charity competition, fun challenges, and more!

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. We’ll crosspost it with you.

Strength

MIDLINE: Sandbag carry .. GHD .. Farmers carry

WOD  – “Fall Breakers”

EMOM: 20
EVEN: 5 box Jump + 5 Burpee
ODD: MAX CAL SKI ERG

WOD Brief

Our strength incorporates three important movements that’ll help expose, improve, and strength your body. Focus on great form and let’s get heavy over a couple of rounds. We are going a bit longer distance, so stay safe; breath in through your nose, and squeeze that midsection. If you don’t have GHDs, you can do a few GHD and the rest V-cups or anchor your arms on a KB and bring your legs to the KB – lots of options, but lets really work on that compression strength.

The WOD is a straight bout of work. We will work for 20 minutes, each minute will begin with a different movement – odds one movement and evens the next. The box jumps require hips open at the top (24/20) and the burpees are standard 2 feet back 2 feet forward, jump with hands up.

In the alternating minute you’ll go for max ski erg distance. You have the entire minute, so work accordingly. Record your SKI erg calories and the total will be your final score.

Box Brief

Anna – Gaby – Sidney Granite Games shirts are ready for distribution!

Relay for Rwanda shirts should be labeled for distribution Monday afternoon for pick-up. Please leave money on desk if you wish, or we can simply process card on file.

Able to donate and help build a hospital??  Please donate to help us build a hospital in Rwanda – here is the link

Videos and media being posted beginning today, but we are helping a charity building a hospital in Rwanda. We are opening in December and will serve an area of hard working folks where the closest hospital is 20+ miles away. More to follow – fundraiser, charity competition, fun challenges, and more!

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. We’ll crosspost it with you.

WOD Prep

Build up Thruster weight to WOD weight….
Mini test round for logistics and feel

WOD  – “John and Genevieve nuptials”

60/45 cal row
30 pull ups
15 Thrusters 115/85
5 rope climbs
15 Thrusters
30 pull ups
60/45 cal row
For time

Core Finisher

WOD Brief

A WOD featuring some of Gen and John D’s favorite movements .. The wedding is tomorrow and then the moon! All the love and congrats.

Today our workouts has 3 parts – the WOD Prep, the WOD, and the Finisher. We will warm-up and then get ready for those thrusters and vertical pulling movements. Use the WOD prep to find the right weight on the thruster – build build build. Remember Thruster starts from the bottom and is a consistent drive up and press of the bar to full extension overhead – no jerks. If we need to lower the weight to have the best movement and range of motion, perfect. If we need another movement or switch dumbbells / sandbags … all good. (double KB thrusters anyone?) Aim for a mini round of the movements before 3,2, 1, go!

The WOD begins with a nice deep row – this is slightly further than earlier in the week, so we should know our capabilities and pacing – it is a minor bit more, so aim for the same pacing.

We then move through the movements down and then back to the row. The Pull-ups, then, thrusters, and rope climbs at the center of the WOD.

Given we have so many movements we will be sharing stations and equipment – communicate, work with each other, and use that energy to move you both faster.

We then work our way back to the rower.

Unlike Wednesday, this is not a sprint, but should be at your best possible work right below your red line for each movement – use your strengths to your advantage and let’s close out the week.

but wait … there is a finisher, yup.

After you have pushed everyone to finish, the Coach will set a clock for you to complete a core finisher. Saturday class is at 9am … see you there!

Box Brief

Relay for Rwanda shirts are being delivered FRIDAY!

Able to donate and help build a hospital??  Please donate to help us build a hospital in Rwanda – here is the link

Videos and media being posted beginning today, but we are helping a charity building a hospital in Rwanda. We are opening in December and will serve an area of hard working folks where the closest hospital is 20+ miles away. More to follow – fundraiser, charity competition, fun challenges, and more!

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. We’ll crosspost it with you.

Strength

Heavy Power Clean Triples

WOD  – “Power strokes”

75 du
9 Power Cleans (165/115)
100 du
12 Power Cleans
125 du
15 Power Cleans
150 du
For time

WOD Brief

Touch and go today on the power cleans. Set, lift, reset, repeat. We are going heavy for triples so lets build smartly and get after it.

The WOD has us with a moderate barbell weight, which means we should be able to lift as touch and go or quick small sets. We don’t want to sprint the barbell to the point we wreck our form or doubleunder form… but we need to move.

Aim to break up the power cleans as you move through each effort – the reps increase on both the doubleunders AND power cleans, so the pace we hit the power clean should be near the same from beginning to end. This is a fun challenging climb for a workout. Too often we seek workouts where we get less and less reps… allowing us to speed up without a sense of our pacing, heart rate, and stroke rate on the rope.

Doubleunders are to be big sets – aim for 15-20% blocks of doubleunders less than your max block. If you know the set size of DU you can consistently hit – do that amount, but if you don’t know … all good … take off a percentage and you’ll have a solid training session.

Box Brief

Relay for Rwanda shirts are being delivered FRIDAY!

Able to donate and help build a hospital??  Please donate to help us build a hospital in Rwanda – here is the link

Videos and media being posted beginning today, but we are helping a charity building a hospital in Rwanda. We are opening in December and will serve an area of hard working folks where the closest hospital is 20+ miles away. More to follow – fundraiser, charity competition, fun challenges, and more!

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. We’ll crosspost it with you.

Strength – TEMPO

Back Squat

WOD

Teams of 3

25 Front Squats 115/80
50 GHDSU
25 Front Squats
50 GHDSU
25 Front Squats
14min time cap
2 partners work together 3rd partner is on bike erg getting max meters. Can switch as often as wanted.
2 scores:
A: meters bike erg
B. Time

WOD Brief

We will work tempo descents today on the back squat. Work up in weight and then we’ll hit a set of working efforts. Become comfortable with the movement before jumping on weight – watch the pocket!

The WOD is designed as a partner workout where one is near full out on the bikeERG. the other 2 are sprinting through the movements. We begin with front squats – from the ground. lighter bar so faster reps. Switch a couple times in each block. The GHD is our goal today, but if you haven’t done these before V-ups are amazing (long legs and arms, try not to bend the knees at the top). 5,000m on the BikeERG would be a good target – those able to be consistent could hit 6,000m

We’ll hit three blocks of front squats and two of GHD. If we have folks that are working alone, reps will be adjusted with a max out effort at the end on the Assault Bike for Cals in a 5 minute window or on the BIKEErg.

Box Brief

Please donate to help us build a hospital in Rwanda – here is the link

Videos and media being posted beginning today, but we are helping a charity building a hospital in Rwanda. We are opening in December and will serve an area of hard working folks where the closest hospital is 20+ miles away. More to follow – fundraiser, charity competition, fun challenges, and more!

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. We’ll crosspost it with you.