Wednesday November 29th, 2017

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

The reps increase by 3 each round, so the athlete will complete 3 burpees over the bar -> 3 power snatches -> 3 box jump overs.. then 6 burpees -> 6 power snatches -> 6 box jump overs. 20 inches for everyone.

Find a good hard pace, but something you can sustain. This is not to be treated as an EMOM, but hit it hard. The 3 minute rest is designed to recover at least 50% and then use the lessons moving forward.

Power snatches must touch the ground every time.

 Box Brief
JOIN US on Sunday for Yoga at our neighbor’s Yoga Studio. Designed just for NBK Athletes
Class reservation competition is live – check-in for every class you attend to win every Friday for the next month!

**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

Tuesday, November 28, 2017

Congrats Slade!

SKILL

Hollows & Yoke

WOD – “100s”

100 Cal Row
100 Cal Ski
100 Cal Bike

WOD Brief

Time to retest where we are on this aerobic effort. This should be done at  your aggressive paces. The row and ski can be done at 90-92% effort, If you hit it very hard you’ll need to be sure you level out to a pace that you can finish. The bike is far enough that you can play it – either a strong consistent pace, or go for sprints with 10-12 seconds of recovery pace. Those strong on the bike (avg >1,200 watts) should go for broke.

Roll off the bike when done and go for a walk to clean the legs.

 Box Brief
Thankful to back to a regular schedule – this week we will play with mixed intensities, retesting an aerobic effort that is all mindset, and finish the work with a tough Hero WOD. The week is programmed to allow for maximum adaptation and recovery. If you take a rest day or add auxiliary work, fuel and be intelligent with your recovery protocols – CrossOver, ROMWOD, Yoga.
JOIN US on Sunday for Yoga at our neighbor’s Yoga Studio. Designed just for NBK Athletes
Class reservation competition is live – check-in for every class you attend to win every Friday for the next month!

**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

Monday, November 27th 2017

SKILL EMOM

Clean & Jerk

WOD – “Bottoms Up”

AMRAP 5
Squat Clean 115/75

Rest 3 min

15 Wall balls (20/14)
30 DU
AMRAP 10

WOD Brief

Squat cleans should be done with efficient and great technique. Pick a pace and intensity that has you maxed out at the end of 5 minutes. If you treat as an EMOM, be aggressive with this light bar and aim high.

After our 3 minutes of rest we go for quick and light. Breath at the top of the wall ball and go unbroken. Your legs will be a bit toasty, but they’ll return. Approach the double unders calmly and relaxed – rushing and getting tripped is more costly.

 Box Brief
Thankful to back to a regular schedule – this week we will play with mixed intensities, retesting an aerobic effort that is all mindset, and finish the work with a tough Hero WOD. The week is programmed to allow for maximum adaptation and recovery. If you take a rest day or add auxiliary work, fuel and be intelligent with your recovery protocols – CrossOver, ROMWOD, Yoga.
JOIN US on Sunday for Yoga at our neighbor’s Yoga Studio. Designed just for NBK Athletes
Class reservation competition is live – check-in for every class you attend to win every Friday for the next month!

**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

Thanksgiving Day, 2017

‘Glen’

Today is a day we give thanks

We will honor a soldier today as we train to improve our lives. Today is a day for kindness, gratefulness, and being together.  Train hard, be grateful and have a wonderful holiday.

– Love, NBK

WOD – “GLEN”

Clean and jerk, 30 reps (135)
Run 1 mile (sub 100/70 AAB Cals)
10 Rope climb
Run 1 mile (sub 100/70 AAB Cals)
100 Burpees

WOD Brief

Clean and jerks should be done aggressively, similar to Grace at maybe 90% intensity, and then it is off to the races. The run course is down Oxbo Trail along the beautiful river and back. Do it for Glen, your family, your health, and each other.

 Box Brief
New hours for latest class, now starts at 6:30pm instead of 7pm Monday-Thursday
Thanksgiving week schedule, Mon & Tues, regular; Wednesday 5am, 8am, noon, 4:30, and 5:30 barbell; Thursday 8am & 9am with big WOD; Friday & Saturday Open gym 9-11am with a suggested WOD each day for athletes that choose. Sunday closed. Enjoy your family and wishing all safe travels!
Class reservations are requested, super easy – ask any Coach for help.

**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)
Holiday December Party – Beautiful Dinner and Social Event, Dec 17th

Wednesday, November 22nd 2017

Thanksgiving week schedule update

FUN TIME – engine and strength

Ski 100m AFAP
4 back squats AHAP
Rest 2 min
x4

WOD – “Turkey legs”

15/10 Ski cal
15 GHD
15 Goblet Squat (70/53) (RX+ Pistols 10 alternating)
5 rounds for time

WOD Brief

Fun time – those training remotely, please take a few minutes to find a heavy back squat. You’ll increase weight, so you end at a max weight. The ski goes first, a sprint, and straight into the back squat.

The WOD is a fun combo. Lower reps than our last effort on the GHD means go for broke and get all 15 at once. Sub the pistols for goblet squat if able – counter weights allowed.

This week we have a short schedule, so Monday – Wednesday we will be really pushing ourselves – mixing in more compound movements and serious aerobic capacity vs. spreading it across the week. Take time on crossover everyday, roll out and do extra ROMWOD at the end of the day.

 Box Brief
New hours for latest class, now starts at 6:30pm instead of 7pm Monday-Thursday
Thanksgiving week schedule, Mon & Tues, regular; Wednesday 5am, 8am, noon, 4:30, and 5:30 barbell; Thursday 8am & 9am with big WOD; Friday & Saturday Open gym 9-11am with a suggested WOD each day for athletes that choose. Sunday closed. Enjoy your family and wishing all safe travels!
Class reservations are requested, super easy – ask any Coach for help.

**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)
Holiday December Party – Beautiful Dinner and Social Event, Dec 17th