Author: Sarah Bryan

03.05.2019

STRENGTH:

6×3 Clean and Jerks TNG

WOD:

6 Rounds each for Time:

10 Burpee Pull-ups (5 RX+ Ring Muscle Up)

16 DB Step-Ups (35/25) (24″/20″) (rx+ 50/35)

15/10 AAB Cals (Scale to 200m Sprint)

*Rest 2:00*

WOD BRIEF:

Barbell cycling today with a nice, hefty dose of clean and jerks. We will build over the course of six sets, but are looking for smooth cycling, good positions and speed more so than we are looking to max out. Barbell cycling is a method of cycling the barbell through the prescribed range of motion as quickly and efficiently as possible.  The techniques we use to perform heavy lifts may not be exactly the same as the technique to maximize our efforts for something like Grace(30 Clean and Jerks for time).  It should go without saying that just because you are now performing a movement for speed does NOT allow you the right to let your techniques fade.  The idea here is just that you are moving through said movement, with proper mechanics for time.

The metcon today is intense intervals! The idea with two full minutes of rest is that you gather yourself enough to go HAM into each round, push hard, rest hard and repeat.

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.

03.04.2019

STRENGTH:

E2MOM x 20 (10 Sets): 3 Back Squats-ascending to a very heavy triple

WOD:

3 Rounds for Time:

30 Medball Cleans(20/14)

60 Double Unders(120 singles)

WOD BRIEF:

Oh hey Monday, it’s time to SQUAT…no, seriously…intense squats to start the week off! Over the course of ten sets we are going to build to a heavy, heavy back squat triple. Not to failure, something you can move well, move safely, but that will challenge you and push you to stronger legs. The squat is more than an exercise; it’s a way of life. There are life lessons you learn under the bar you don’t get from other lifts. When we’re squatting heavy and we descend, we put ourselves in danger’s way, but we defy it every time and stand back up. This constant battle between you, gravity, and growth – never stops.

The metcon today is a BURNER! 3 quick rounds of medicine ball cleans (do not underestimate the medicine ball clean, my friends) coupled with double unders! Get after it Monday!

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.

 

03.01.2019

19.2: AMRAP in 20 minutes

Beginning on an 8-minute clock, complete as many reps as possible of:

25 Toes-to-Bars

50 Double-Unders

15 Squat Cleans (135/85 lb)

25 Toes-to-Bars

50 Double-Unders

13 squat cleans (185/115 lb)

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

25 Toes-to-Bars

50 Double-Unders

11 Squat Cleans (225/145 lb)

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

25 Toes-to-Bars

50 Double-Unders

9 Squat Cleans (275/175 lb)

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

25 Toes-to-Bars

50 Double-Unders

7 Squat Cleans (315/205 lb)

Time Cap: 20 minutes

WOD BRIEF:

This workout, very similar to “Open 16.2,” begins with the athlete standing under the pull-up bar. After the call of “3, 2, 1 … go,” the athlete will have 8 minutes to perform 25 toes-to-bars, followed by 50 double-unders and 15 squat cleans, then perform 25 toes-to-bars, 50 double-unders and 13 squat cleans, this time at a heavier weight. If the athlete does not complete all 178 repetitions within 8 minutes, their workout is over. The athlete will stop and record their score. If all 178 repetitions are completed within the 8-minute window, the athlete will earn an additional 4 minutes to perform another 25 toes-to-bars, 50 double-unders, and 11 squat cleans, again at a heavier weight. If all 264 repetitions (90 from round 1, plus 88 from round 2, plus 86 from round 3) are completed by the 12-minute mark, the athlete will begin another round and the time cap will be extended by an additional 4 minutes. Each round, the weight of the clean will increase while the reps of the clean decrease. Once a round is completed, the athlete may immediately begin the next round. The athlete does not need to wait for the 4-minute round to end before moving on to the next round. This pattern of earning additional time will continue for up to 20 minutes, as long as a full round is completed before the next cutoff.

This workout is over when the athlete fails to complete all the repetitions within the cutoff time for that round. The final round ends at the 20-minute mark. The athlete’s score is the number of repetitions completed up to their cutoff time.

In this workout, another person may assist the athlete in changing the plates on the barbell during the workout, or multiple barbells may be used. Collars must be placed on the outside of all the plates on any bar used during the workout.

Box brief:

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

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.

02.28.2019

A.GOAT DAY!

B. EMOM 20

1: 15 GHDSU

2: 100’ sandbag carry (150/100)

3: 15 cal bike erg

4: 25’ hsw

WOD BRIEF:

THE GOAT

Simply put a “Goat” is a movement that you need to work on. Ask any Crossfitter from the newbie all the way to the competitor and we’ll be able to rattle off a list a mile long of Goats (weaknesses/goals).

We’ve all got em’ – embrace them, train them, improve them, cross em’ off your list and then move on to the next one. Training your Goats is a great way to improve your CrossFit training.

Think about it…

When you saw double unders in the last workout, did you instantly get bummed or did you get excited knowing you were going to dominate that workout? Getting better at your weaknesses will automatically increase the intensity of your workouts. Increased Intensity = Increased Results.

So how do I pick a Goat? Well, which one do you want to do the least? There’s your answer!

After goat practice, we move onto a nice flow emom to fire up our core, elevate your heart rate and leave you fresh and ready for whatever the open throws at us Friday! Come ready to be vulnerable, work hard and leave feeling super refreshed!

Box brief:

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

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.

02.27.2019

WOD:

AMRAP 5

30 Box Jump Overs  (20”)

20 Toes To Bar

10 OHS (115/80)

Rest 5

AMRAP 5

30 OHS (115/80)

20 Box Jump Overs (24/20”)

10 Toes To Bar

Rest 5

AMRAP 5

30 Toes To Bar

20 Overhead Squats (115/80)

10 Box Jump Overs (30/24′)

WOD BRIEF:

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.