WOD – Tuesday, July 10th 2018


Benchpress, holds, and carries

WOD “Sweet sunshine”

5 rounds w 1:30 rest between
Row 20/15 cals
10 Burpee over rower
15/10 cal bike
Treat as hard effort

WOD Brief

The strength is a flow between 3 movements. Each will be challenging but with plenty of time to get each done. The goal is to really find a flow in breath and movement. Once the 12 minute clock starts be ready to work and go through each movement.

If you are new to any movements we’ll adjust – for the bench, we could move to a floor press with a barbell (great for those working through shoulder rehab), on the holds, feel free to use a PVC to give support, and the carries – go LIGHT if needed. On the carries – focus on the internal obliques and squeeze those pecs together (so the arms are pressed together constantly).

The WOD – Sweet sunshine is to be a hard effort. You’ll begin on the rower and smash through these calories, these should be near 100%, the burpees aggressive and consistent (some will catch their breath here. Finally calories on the bike – shorter than the row so we can go all out.

Big belly breathing – flow, and focus on recovery. Think about your splits and then go again.

Box Brief

We are helping to build a medical hospital in Rwanda this December. We have so much to share, but imagine a situation where the nearest medical facility is 10-20 miles away … we are solving that. We will be a cornerstone partner with a non-profit and with our communities help, passion, and ideas will bring much needed help to over 6,000 citizens that will benefit in the surrounding area. More to follow – CrossFitNBK for Rwanda

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

Luau at Table and Main was Sunday and what a blast, great seeing the NBK nation out and supporting our friends event. Awesome catching up with everyone and shout out to Variant for the beverages!

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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