Author: crossfitnbk

 

Strength

Power Clean

WOD – “Spicy slopes”

30-20-10
Ski erg
SDLHP (75/55)

WOD Brief

Power cleans! We gave our all yesterday on a long effort, so we bring variety today with a WOD that is straight up burn.

The idea for the WOD is to just go. The first 30 cals on the Ski ERG should be at a fairly high power output, around 90%. Break up those sumo deadlift high pulls into 2 or 3 sets if possible and watch the bar bounce. You can hang on a little longer than you know – so let’s find out!

The second effort on the ski (20 cals) should be 100% effort… same when you are back to the barbell. We are not resting, catching our breath or anything other than cutting through those reps. At this point you will be breathing at max and feeling the speed. Hang on.

Final 10 cals and SDLHP are 115% effort – this is clearly above our threshold of what we can maintain for any amount of time and is at the point where we are gonna feel all the spiciness. HANG ON.

The last 10 SDLHP, just grab and get it done .. if you just get a couple at a time and march through singles you’ll be done and accomplish your goal for today.

We WANT to work below and then just above our threshold today – that is the plan. If we blow up in a fireball of awesome at the end… all good. Adjust as you need to move safely, and then .. hang on.

Box Brief

Relay for Rwanda – 42,000m Row, Bike, Ski .. was a blast and a great crowd. Special event t-shirts are on sale and will be ready Monday for pick-up. If you wish to donate, please do.

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

September 15th we have our competition – the Rwanda Open, see workouts and details on our Facebook page.

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.

Tribute WOD for 9/11 first responders and victims of attacks. Community Day, free to all experienced CrossFit athletes visiting us today.

WOD – “9/11 Memorial WOD”

Run 2001m
9 rounds
11 STOH (95/65)
11 Box Jumps (24/20)
11 toes to bar
11 cal assault bike
Row 2001m

WOD Brief

Today we honor those from 2001 and the attacks on 9/11. Let’s put in a little gratitude and thanks for waking today, seeing friends and family, and just enjoying the chance to share another great day together. Love you all. Jimmy

This year’s 9/11 WOD begins with a run as a buy-in. We then will complete 9 rounds of Shoulder to Overhead (barbell, dumbbells, or even a sandbag if needed) + box jumps + toes to bar + assault bike.

Eleven reps of everything

Once all 9 rounds are completed, athletes will then row a final 2001m on the Concept 2 Erg.

Go for consistent speed, power, and quick transitions. Share equipment, high five each other, push each other, and let’s finish this one together.

Box Brief

Relay for Rwanda – 42,000m Row, Bike, Ski .. was a blast and a great crowd. Special event t-shirts are on sale and will be ready Monday for pick-up. If you wish to donate, please do.

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

September 15th we have our competition – the Rwanda Open, see workouts and details on our Facebook page.

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.

TEAMS – all athletes will be teamed up for the September 15th Charity Competition. We’ll do our best to make great pairings so everyone has fun. You can make changes/donations/edits on the whiteboard at NBK. This is a great cause and going to be a FUN event!

Strength Test

Front Squat 1RM

WOD – “Russian Challenge”

Every Minute 8 Burpees Including 0
125 Russian KBS 70/53 for time

Rx+ 12 Burpees

WOD Brief

Front squats … the cycle of strength and gains are set, so let’s see where we are. No endurance, no rep schemes today. We are going to warm-up, build, and hunt down the heaviest front squat we have today. Get fired up!

The WOD, begins with burpees – in place, two feet back two feet forward, jump hands above the shoulders. We hit burpees at the beginning of every new minute, and in the remaining time pick-up a kettlebell and swing. The workout is done once you have completed the total target amount of kettlebell swings of 125.

The KB is heavier than normal, but should be something you can pickup and work in the remaining time you have in each minute.

Scaling up and down will be with the burpee count first. Adjust the KB to something you can safely move.

KB swings should be a rest and you can make this possible by focusing on your breath in each swing. As these are Russian swings, we should be able to cycle much faster and they require less hip force to drive the bells to target height (between shoulders and eye level).

Box Brief

Relay for Rwanda – 42,000m Row, Bike, Ski .. was a blast and a great crowd. Special event t-shirts are on sale and will be ready Monday for pick-up. If you wish to donate, please do.

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

September 15th we have our competition – the Rwanda Open, see workouts and details on our Facebook page.

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.

TEAMS – all athletes will be teamed up for the September 15th Charity Competition. We’ll do our best to make great pairings so everyone has fun. You can make changes/donations/edits on the whiteboard at NBK. This is a great cause and going to be a FUN event!

Strength

Front Squat

WOD – “rock’n’roll”

Teams of 2
150 cal bike erg
100 wall balls (30/20)
50 squat cleans (135/95)

WOD Brief

Front squats … the cycle of strength and gains continues. We will continue to build, use your prior lifts as a target and let’s continue the rise!

The WOD is for partners … sure it could be done solo, but with a partner it means you sprint – I sprint – and away we go … allow for higher heart rate, even recovery time, and frankly an all around better result of fitness. the plan today is go hard, rest, repeat.  This is the key to great fitness results. If you have big sets in you at an incredible pace, awesome – go ahead, but be sure you don’t bury your partner. You will split reps evenly.

We begin by filling up the bike ERGs .. and hit 150 calories. For the really big classes, we can hit the wall balls first and then the bike. The bike will be fierce so get at it.

Wall balls … note the weight for RX. The goal of this weight is something you can hit 10 with confidence.

The squat cleans – break these up to small sets for the win – stay close, drop the bar evenly and you will maximize your results. Every clean is from the ground and you must break parallel and show lock out at the hips and knees.

Have fun and let’s go!!!!

Box Brief

Relay for Rwanda – 42,000m Row, Bike, Ski .. was a blast and a great crowd. Special event t-shirts are on sale and will be ready Monday for pick-up. If you wish to donate, please do.

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

September 15th we have our competition – the Rwanda Open, see workouts and details on our Facebook page.

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.

Strenth

Bench Press

WOD – “Screaming Eagle”

AMRAP 12
1k Ski erg
Then in remaining time
3,3,6,6,9,9,12,12,15,15..
Box jumps (24/20)
KB snatch (53/35) (3 total reps 6 total reps 9..)

WOD Brief

We’ll get some moderately heavy lifts in today with the bench press. Of course, we can do floor presses for those looking to isolate areas of their upper body. The goal here is to build upon the volume we laid down these past few weeks and anchor some heavier sets.

The WOD … this is fun …

We begin with a 1k ski… the best plan for these is to go hard (why not), bring it back after about 30-45 seconds … settle and then slowly build up intensity (speed power) to the end. Higher heart rate won’t wreck us and we get rewarded with this with more time for the other movements.

IMMEDIATELY .. after you finish begin the couplet with increasing reps every round. That means 3 box jumps and 3 KB snatches total … then 6 box jumps and 6 KB snatches total… adding 3 every round. Steady is the key to fitness today after the SKI. the speed on the first 3 should be the speed on the middle 18… Keep an eye on that clock and then pick it up at 3 minutes remaining .. then a little faster at 2 minutes remaining, and then just hold that fast pace to the final end.

If KB cause you problems, find a good DB weight to sub in.

Box Brief

Relay for Rwanda – 42,000m Row, Bike, Ski .. was a blast and a great crowd. Special event t-shirts are on sale and will be ready Monday for pick-up. If you wish to donate, please do.

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

September 15th we have our competition – the Rwanda Open, see workouts and details on our Facebook page.

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.