Author: crossfitnbk

NBK Advent Calendar, Day 1

WOD – “Fight Gone Bad”

3 rounds
1 minute work at each station
Wall Ball (20/14)
SDLHP (75/55)
Box Jump (20”)
Push Press (75/55)
Row (cals)
Rest 1 minute

WOD Brief

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Classic high intensity. Attack every movement, some you may excel at and others we are building upon. Max out each movement for reps. The design of the programming allows for you to recover enough to go again. Given there is no transition time – RUN to your station.

**SAVE THE DATES** 

December 9th – Gymnastics Clinic by Power Monkey team and CrossFit Games Athlete (register online); NBK is closed to all other training
NBK Holiday December Party – Beautiful Dinner and Social Event – FESTIVE Attire, Dec 17th

Army Spc. Hilda Clayton

WOD – “Hildy”

100-calorie row
75 thrusters, 45-lb. barbell
50 pull-ups
75 wall-ball shots, 20-lb. ball
100-calorie row

If you’ve got a 20-lb. vest, wear it.

WOD Brief

Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death.

Go for Hilda in this HERO WOD. After having survived the 100s, everyone of us knows how long that 100 calorie should take. As you move through this effort focus on giving it your all for this soldier. Thrusters can be done quickly and short sets – move swiftly and get off that bar! Pull-ups should be scaled to an appropriate progression, and the wall balls approached aggressively. Final row will be at a slower pace but finish out strong.

A full on shoulder assault. If shoulders are bothering Assault Bike, Med Ball Cleans, Ring Rows, and weighted box jumps would be a nice substitute for each movement. A vest if you have one still viable, or use dumbbells on the box jumps (14″ weighted 20″ unweighted)

**SAVE THE DATES** 

December 3rd – NBK Yoga class at LiveURYoga studio, sign-up online! 50% off savings. Focus is on CrossFit athlete problem areas

December 9th – Gymnastics Clinic by Power Monkey team and CrossFit Games Athlete (register online)
NBK Holiday December Party – Beautiful Dinner and Social Event – FESTIVE Attire, Dec 17th

Gabby

WOD – “G & J”

Complete with a partner – split reps evenly. One partner works at a time.

On a 7 Min Clock
Sprint SKI 1k (alt. every 100m)
Max sandbag over shoulders (100/60)
Rest 6 minutes

On an 8 Min clock
Sprint SKI 1k (alt. every 100m)
directly into max KB Swings (70/53)

Score is total reps of sandbags + KB swings

WOD Brief

This is an all out sprint. Equal work to rest ratio with your partner allows you to dance with the devil. Tuesday and Wednesday’s program required a careful balance along our aerobic threshold. That barrier is gone. A top 1k time solo is about 3:30 for men, and around 4 min for ladies, switch fast .. work together and go get it!

The rest is designed for full recovery – use it. Play with the dampers prior to the WOD and find the setting that works best for you – bigger damper # = harder pulls for more results and less strokes … lower damper # = more strokes but lighter pulls … its a personal preference, but many will float between 7 and 10.

**SAVE THE DATES** 

December 3rd – NBK Yoga class at LiveURYoga studio, sign-up online! 50% off savings. Focus is on CrossFit athlete problem areas

December 9th – Gymnastics Clinic by Power Monkey team and CrossFit Games Athlete (register online)
NBK Holiday December Party – Beautiful Dinner and Social Event, Dec 17th

Richard

WOD – “Redemption”

Reps 3-6-9-12.. (increase by 3 round)

5 Min AMRAP
burpee over bar (lateral)
power snatch (75/55)
box jump over (20”)

rest 3 mins
(start wherever you left off on the first amrap.)
7 min AMRAP
Burpee over bar
power snatch (75/55)
Box jump over (20”)

WOD Brief

**SAVE THE DATES** 

December 3rd – NBK Yoga class at LiveURYoga studio, sign-up online! 50% off savings. Focus is on CrossFit athlete problem areas

December 9th – Gymnastics Clinic by Power Monkey team and CrossFit Games Athlete (register online)
NBK Holiday December Party – Beautiful Dinner and Social Event, Dec 17th

Congrats Slade!

SKILL

Hollows & Yoke

WOD – “100s”

100 Cal Row
100 Cal Ski
100 Cal Bike

WOD Brief

**SAVE THE DATES** 

December 3rd – NBK Yoga class at LiveURYoga studio, sign-up online! 50% off savings. Focus is on CrossFit athlete problem areas

December 9th – Gymnastics Clinic by Power Monkey team and CrossFit Games Athlete (register online)
NBK Holiday December Party – Beautiful Dinner and Social Event, Dec 17th