30 Box Jump Overs  (20”)

20 Toes To Bar

10 OHS (115/80)

Rest 5


30 OHS (115/80)

20 Box Jump Overs (24/20”)

10 Toes To Bar

Rest 5


30 Toes To Bar

20 Overhead Squats (115/80)

10 Box Jump Overs (30/24′)


WOD Wednesday is coming at us strong, NBK! We have three, 5 minute segments/amraps with 5 minutes rest time between each…5 minutes of work: 5 minutes of rest. The rep scheme stays the same, the movements stay the same but the order in which the movements are completed changes. These amraps are largely about the overhead squats and how well we can maintain those positions under fatigue. Here are some things to think about when doing the ever so holy overhead squats.  With the barbell over your head, get set and taut in all parts of your trunk, arms, and legs, and then squat down slowly and deliberately; at the same time, push up and slightly back on the bar, thinking deltoids to the ears and reaching UP. If you don’t keep pushing up and slightly back, you may get all loosey goosey, thus the bar will drift forward and your arms will unlock and the bar will come crashing down. So, theme for today: push up, look up, man up, woman up, and let’s do this!

Box brief:

2 YEAR ANNIVERSARY PARTY: March 1, 630pm at Variant!

The Open is coming! Open workouts will take place every Friday and Saturday! Join us Thursday nights at the Standard in Roswell for opening viewing announcements.

New hoodies/t-shirts are in stock-get one before they run out!

REFERRAL PROGRAM-Click herefor more information…bring friends and get free things!

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

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

Rwanda fundraiser shirts are in…please pick them up next time you come to class!

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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