Author: Sarah Bryan

03.12.2019

Strength:

5×2 Power Clean & Jerks

WOD:

15-12-9 Clean n’ Jerk (135/95RX+)|(95/65RX)

30-24-18M/24-18-12F Calorie Row

WOD BRIEF:

Time for some barbell cycling work again today! Just as we worked with the clean and jerks last week with cycling the barbell, we are building on that again today with 5 doubles of power cleans and push/power jerks. Be mindful of your set up, speed and technique trumps weight, be smart, be fast, and maintain proper positions.

The workout is a slight killer, a deceptive one at best. A descending ladder of clean and jerks and rowing, sounds easy right? RIGHT! Be ready for a little burn, but a lot of fun and great intensity wod today.

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.

03.11.2019

STRENGTH:

6×5 Bench Press

-build in weight to a moderate 5-

WOD-AMRAP12:

3 Rope Climbs(15ft RX)(Legless-RX+)

20 Box Jumps (30/24)

WOD BRIEF:

Bench press today for the gainz session! The bench press is not just a lift for the bros looking to look amazing in their summer time t-shirts, but an amazing lift to develop our pushing strength across the board…all overhead work, dips, improves bone density, and can even help our running form! Be safe here, do not take massive jumps and properly warm up the shoulders, pecs and chest prior to beginning.

The metcon is a simple amrap of box jumps and rope climbs. Pairing a pushing movement (bench press) with a  pulling movement is a great way to work the same muscles in very different ways, today would be a great day to get comfortable on the ropes and get some strong pulls in. The WOD allows only 12 short minutes of work, so we want to avoid spending 90+ seconds on each set of rope climbs. Select modifications that get you back to the box on time, and keep the height of the box at one where we can knock out the box jumps in one big set, two if necessary. Be safe coming off the box and descending down from the ropes today, as we need y’all strong and healthy everyday!

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.

03.08.2019

WOD: 19.3

For time:

200-ft. dumbbell overhead lunge

50 dumbbell box step-ups

50 strict handstand push-ups

200-ft. handstand walk

50-lb. dumbbell, 24-in. box(male)/35-lb. dumbbell, 20-in. box(female)

Time cap: 10 minutes

Scaled:

200-ft. dumbbell front-rack lunge

50 dumbbell box step-ups

50 5-in. elevated strict handstand push-ups

200-ft. bear crawl

50-lb. dumbbell, 24-in. box (male)/35-lb. dumbbell, 20-in. box(female)

Time cap: 10 minutes

WOD BRIEF:

Week three is here! This one is quite the doozy, come ready to rock, there is not anything that cannot be scaled or modified!

“This workout begins with the dumbbell on the floor and the athlete standing tall. After the call of “3, 2, 1 … go,” the athlete will pick up a single dumbbell and lunge with it overhead for 200 feet. The athlete then will perform 50 dumbbell box step-ups with one dumbbell. After completion of the dumbbell box step-ups, the athlete will perform strict handstand push-ups. Once 50 strict handstand push-ups are completed, the athlete will handstand walk for 200 feet.

The athlete’s score will be the time it takes to complete the workout or the total number of repetitions completed before the 10-minute time cap.”

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.

03.07.2019

WOD:

In teams of 2:

100/80 cal row

100 Medball Sit ups facing each other (GHD w/medball Rx+)

100 KB swings Russian, (70/55)

100 box jump overs (24/20)

100/80 cal ski

Individual Option:

4 Rounds

15 GHD

15 KB swings Russian, (70/55)

15 Box Jump Overs

15 Cal Row

WOD BRIEF:

Partner party wod today! The intention today is to a. have fun b. get a little sweat on in preparation for whatever 19.3 brings! Come ready to rock with a partner, move well, have fun and go hard!

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.

 

03.06.2019

STRENGTH/POSITION WORK:

5 SETS:
Snatch Deadlift+Low hang power snatch+Snatch Balance

WOD:AMRAP 12

10/8 Cal AAB Bike
5 Power Snatch (115/75)|(95/65)

WOD BRIEF:

Position work and snatch practice today! Our strength portion today will consist of five sets working to a moderately heavy complex of a snatch grip deadlift into a power snatch from the low hang and finishing with the snatch balance. The snatch balance is CHALLENGING…it is a dynamic snatch receiving position exercise that adds more demand on technique, precision and speed to the overhead squat…so please take note, weight moved is not priority today, doing these movements even with a PVC pipe takes skill.

The metcon today is a beautiful burner! 12 minutes of burn to get your hump day right! Simple couplet of the beautiful assault bike and power snatches…no pacing, go hard, go right and get it done!

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.