12 Minute Tabata

Hollow Holds

Side plank

Arch Body Hold 


3 minutes Max Cal Row

2 minutes Max Burpee Box Jump Overs (24”/20”)

1 minute Max Plate Ground to Overhead (35/25)

*4 rounds for total reps*

WOD Brief:

After Monday’s strength focused workout with a quick burner…aka Fran, we switch gears today with a longer more aerobic type met-con. How many repetitions can you accumulate within the given time and how well can you hold that pace? Three minutes of rowing is going to require a bit of pacing, it is more efficient to row a strong pace throughout vs blowing it up in the first 30 seconds and being too fatigued to tackle the rest as prescribed! So find a rhythm and pace with all movements and get after it. Simple yet powerful: three minutes of rowing, two minutes of burpee box jump overs and one short minute of plate g2o’s…no rest for four rounds, holy cardio lung gains! Breathing efficiently and keeping your heart rate at a sustainable rate will be key to tackling 24 minutes of heaven today-

Box Brief: 

Check in challenge continues! Check in to class and whoever checks in the most will win awesome swag, gift cards and more!

NBK gets back on the water with the Atlanta Rowing Club! November 10, 17, 18 from 11-1

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

Videos and media being posted, 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/Sarah. We’ll cross-post it with you.


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