WOD – July 16th 2018


Vertical Pulling and Pushing / Wod-Prep

WOD – Angie

100 Pull Ups
100 Push ups
100 Sit Ups
100 Air Squats

WOD Brief

Today we will work on L Sit during the warm-up and then spend about 10 minutes prepping through position work prior to hitting this classic benchmark. We’ll do a few mini rounds just to warm-up at your own pace. Consider the following in your warm-up:

  • 1 round of shoulder protract and retract on pull-up and then on situp (5-10 reps)
  • 1 round of arch-hollow (hanging from rig) 3-5x
  • 1 round of kipping pull-ups then a few push-ups
  • 1 round of butterfly if you have them

Finally a full test round1 round of 3 pull-ups, push-ups, sit-ups, and air squats … The POINT of a test round isn’t to be perfect. It is to discover opportunities – better movement, better places to do the movement, and equipment check.

We’ll have all the pull-ups on the RIG today .. scaling as we need either in movement or rep sets (if you are here < 50 days we’ll adjust to the best quantity today). The push-ups and remaining movements will be done in the main space. This is a race against your prior times. We completed this workout during the winter, and MANY of you have far better skill and density in the movements.

We are aiming for 15 minutes or better for those who have fast pull-ups … 20 minutes for those kipping, and 25 for those stringing together small sets.

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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