WOD – Wednesday, July 18th 2018


Sandbag bear hug


3 min Sand Bag run (shoulder)(distance)
2 min row (max cal)
1 min bike (max cal)
Rest :90
X 4

WOD Brief

We will go for a 7 lap bear hug today. On the carry, make sure you breathe through your nose. No mouth breathing allowed. If you feel yourself panicking a bit, take 3 breaths through the mouth and switch right back to nose breathing.  Force yourself to squeeze the bag with your arms so that your pecs engage (constantly) and squeeze your internal obliques (ab muscles on the left and right side of your bellybutton). Do this and you’ll gain strength in all lifting movements and zero back pain, forever.

Today’s WOD has us begin with a 3 minute max shoulder carry. Aim for a solid light job. The weight should be relative to your ability, but something lighter than the 7 lap strength carry. Brute force bags would be good here. For the big fellas and strong ladies the grey bags would be as heavy as recommended.

As the clock winds down, get yourself to a rower, and at the beginning of the new minute – GO FOR BROKE. You have 2 minutes, so it is a full out pace across that time range … Focus on legs driving down and then a quick hip action.

Finally, we’ll go hard on the Assault bike (or Echo if you are feeling spicy) for a minute more.

Rest … and then repeat. You NEED to record your calories on a board. Score is TOTAL laps+total cals

If you are thinking pacing, think:  85%, 95%, 105%, 120% effort respectively for each round.

Box Brief

ALIVE in ROSWELL – is this Thursday. We’ll have a tent and be highlighting our support for Rwanda. Please make plans to enjoy one of Historic Roswell’s fun events, that begins around 5:30pm

Build a hospital in Rwanda – 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!

Coalition Food and Beverage is OPEN!!!  Visit our friends and fellow athletes Ryan and Woody’s latest restaurant in downtown Alpharetta!

Let’s get on the water and ROW together – check our group for a poll. We’ll be putting a group together to “real live” row!

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.

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