11.09.18-Rowing on the Water Tomorrow!


Hang snatch + Snatch Complex 


“Wodapalooza Qualifier #8”

60 Deadlift (115/85)

45 OHS


WOD Brief:

Strength day! Today we work to establish a working heavy snatch complex: the hang snatch+full squat snatch. As we often like to remind everyone (and ourselves) the snatch is the most technical, most difficult of lifts, so be patient with yourselves and let’s take plenty of time to review the lift and then work up(VIA SMALL JUMPS) to a heavy weight for the day. You can’t beat the snatch – at least not in terms of things we can do with the barbell for developing explosive strength, ridiculous traps, and extreme athleticism.

The conditioning portion today is a lovely little chipper consisting of the deadlift, directly into overhead squats and then finishing us off with shoulder to overhead. The weight on the bar is to remain the same throughout the wod, yet the lifts become increasingly difficult as reps decrease. When approaching this WOD it’s important to not overdo it from the beginning…despite the weight being relatively low for the deadlifts, it does not mean one should knock out all 60 deadlifts in one fell swoop. Let’s plan to break up the reps so that you may stay strong throughout verses blowing up within the first minute and having nothing left by rep 65.  After all, it’s Friday and we’ve crushed it so far this week…let’s finish even stronger!

Box Brief

REFERRAL PROGRAM-Click herefor more information!

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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