Author: Sarah Bryan

03.19.2019

Strength:

Bench Press: 6×4 rest as needed between sets for near full recovery

WOD:

500M Ski

directly into…

21-15-9 Reps of:

DB Snatches(50/35)+GHDS

-rest 3-

500m Max Effort Row

WOD BRIEF:

Bench pressin’ Tuesday is back, beach season is coming so bring on the gainz! Six sets of four, building to a heavy set while staying safe.

The metcon today is designed to be a burner, so intensity up, heart rate up and go! No pacing, no clock watching, just be warmed up and prepared to come out of the gate on fire. Can you hang on? Let’s go Tuesday!

Box brief:

Open workouts will take place every Friday during classes for the next four weeks and again on Saturday mornings at 10am!

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.

 

03.18.2019

“Bradshaw”

10 Rounds for Time:

3 Handstand Push-Ups

6 Deadlift (225/155 lb)

12 Pull-Ups

24 Double-Unders

WOD BRIEF:

Dedicated to U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, WA, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, AK, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

120 Pull-ups is a lot of pull-ups. Please be responsible and scale as needed!! In fact, same goes for the entire workout today, hero workouts are not for the faint of heart and this is no exception. Maintain proper positions, even as fatigue sets in, and again, never hesitate to scale!

Box brief:

Open workouts will take place every Friday during classes for the next four weeks and again on Saturday mornings at 10am!

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.

 

03.15.2019

19.4

3 Rounds: 10 snatches (95/65rx)(74/45scaled) and 12 bar-facing burpees

Rest 3 minutes before continuing to…

3 Rounds: 10 bar muscle ups (chin over bar pull-ups scaled) and 12 bar-facing burpees

Time Cap: 12-Minutes (includes 3-minutes of rest)

WOD BRIEF:

Prior to starting this workout, the athlete will need to set up a barbell, with standard plates, to jump over during the burpees. This workout begins with the barbell on the floor and the athlete standing tall. After the call of “3, 2, 1 … go,” the athlete may perform 10 snatches and 12 bar-facing burpees for 3 rounds. Upon completion of the first couplet, the athlete MUST rest 3 minutes while the clock continues to run. The athlete then may continue to the second portion of the workout: 3 rounds of 10 bar muscle-ups and 12 bar-facing burpees.

The athlete’s score will be the total time it takes to complete the entire workout or the total number of repetitions completed before the 12-minute time cap.

If the athlete doesn’t complete the first couplet until after the 9-minute mark, their workout is over. In this case, the athlete’s score will be 66 reps (with a tiebreak time).

Box brief:

Allsouth Iron Born on Saturday 03.16-no classes, come out and support!

Open workouts will take place every Friday during classes for the next four weeks and again on Saturday mornings at 10am!

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.

03.14.2019

Strength:

Forward Sled Push

4 Sets: 100ft TOUGH effort; rest/walk 2mins between sets

WOD:

5 Sets

60sec Max Effort Assault Bike

10 Right Arm Russian Kettlebell Swings

10 Left Arm RKBS

rest 60sec

60sec Max Effort Row

100ft Farmers Walk (53/70)

rest 60sec

*choose tough paces on the Bike and Rower and HOLD THEM

WOD BRIEF:

Today is all about some fun, flushing out lactic acid and channeling different energy systems all at once! Starting out with heavy sled pushes the light the legs up, pick a tough weight here, dig your feet in and go. The metcon is 5 rounds: interval style of max effort sprints into a core stabilizing movement that is going to require that we channel our breathing and stay in perfect positions throughout. Go hard on the bike and the rower, do not pace and challenge yourself every round.

Box brief:

Allsouth Iron Born on Saturday 03.16-no classes, come out and support!

Open workouts will take place every Friday during classes for the next four weeks and again on Saturday mornings at 10am!

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.

03.13.2019

Strength:

Bulgarian Squats 5×8 / per leg

Side Squats 5×8 (total)

WOD:

AMRAP20

10 Burpees (RX+ To target)

10 Thrusters (75/55) (RX+ 95/75)

10 Dips (RX+ Ring Dips) (scale to Push-ups)

WOD BRIEF:

All about those glutes and posterior chain development! Lateral training is often forgotten with most weightlifters, powerlifters, and crossfitter, as the majority of the movements (squats, deadlifts, snatches, cleans, box jumps, etc.) occur in the sagittal plane…so we forget to strengthen the supporting muscles and as a result lose strength potential! Have fun with this, learn something new and be mindful with moderate-light weights.

The workout is not for the faint of heart! 20 minutes of oomph! Burpees, into quick and light thrusters, rounded up by dips for all the hump day gainz! 20 minutes is a long time, find a hard effort pace and stick with it through the duration of today’s session.

Box brief:

Allsouth Iron Born on Saturday 03.16-no classes, come out and support!

Open workouts will take place every Friday during classes for the next four weeks and again on Saturday mornings at 10am!

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.