Author: Sarah Bryan

02.26.2019                                                         WOD:

50/35 Calorie Ski

30 Hang power cleans 115/80

30 Bar facing Burpee

30 Hang power cleans 115/80

50/35 Calorie Assault Bike

WOD BRIEF:

Tuesday, glorious, Tuesday! Today we have a nice chipper, capped with two of our favorite forms of cardio: the ski erg AND the assault bike. The hang power clean weight should be difficult enough to break up into multiple sets, but not any less than five at a time…even under fatigue, we would like to see ten unbroken throughout. Sixty reps ain’t no joke here, so perfect form is key…to get the MOST benefit out of this workout, do not let the quantity of reps beat the quality of reps and GO!

Box brief:

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

The Open is coming! Open workouts will take place every Friday and Saturday starting this week! 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.

02.25.2019

Strength: Sumo Deadlifts 3×3

WOD: 12 Minute Amrap

100 Double Unders (60sec attempts)

50 Sumo Deadlift High Pulls (75/55)

25 Chest to bar Pull Ups

WOD BRIEF:

This week we bring back the Sumo Deadlift! We get asked often, “is the sumo deadlift or the regular deadlift better for me…?” Short answer is that it depends; there are no factors that make either the conventional or the sumo deadlift inherently easier or harder, better or worse.  It’s more a matter of individual strengths and weaknesses…both lifts can and will do your ENTIRE body good! We believe in variety and suggest using both deadlift variations to work different muscle fibers…conventional deadlifts working more the back and hamstrings/sumo being more glutes and quads.

We have a 12 minute metcon/chipper style workout today with three simple movements…some double unders, sumo deadlift high pulls, and pull ups. A classic push/pull crossfit style wod that will leave you feeling like you CRUSHED Monday upon completion. We look forward to starting another week off with you!

Box brief:

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

The Open is coming! Open workouts will take place every Friday starting in this week! 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.

 

02.22.2019

19.1!!

15 Minute Amrap:

19 Calorie Row

19 Wall Ball Shots(20/14)

WOD BRIEF:

The open is here! 19.1 goes like this, “The workout begins with the medicine ball on the ground and athlete standing tall. After the call of “3, 2, 1… go,” the athlete will pick up the ball and perform the wall-ball shots. After 19 reps are complete, the athlete will move to the rower and pull 19 calories. The monitor must read 19 calories before the athlete can unstrap and move back to the wall-ball shots for the next round. The athlete’s score will be the total number of repetitions completed within the 15-minute time cap. Each calorie completed on the row will be equal to 1 rep.”

Well now, this one is going to hurt! It going to be all about remaining calm, keeping your breathing nice and steady, gritting your teeth and attacking. It’s the open yall, don’t hold back!

Box brief:

2 YEAR ANNIVERSARY PARTY: March 1, 6:30pm at Variant!

The Open is coming! Open workouts will take place every Friday starting in this week! 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.

02.21.2019

Strength:

Back Squat: 12 minutes to find heavy single

WOD:

AMRAP 15

25/18cal ski

100’ farmers carry 70’s/53’s

250m run

5 back squats 185/125

WOD BRIEF:

Being that the first open workout is Friday, hitting a heavy single may seem counterintuitive….but it is a great way to prime the nervous system for whatever the open brings! So be smart, take your time and see what your heavy single looks like today!

Follow this we have a fun little mover metcon, with a little skiing, carrying, running and lifting! This is NOT a sprint, but a 15 minute mover, choose a weight on the back squats you can do unbroken, and maintain amazing positions throughout and let’s get it done today, NBK!

Box brief:

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

The Open is coming! Open workouts will take place every Friday starting in this week! 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.

02.19.2019

WOD:

5 rounds for time

21 Box jump over (24/20)

15 Burpee box jump over (24/20)

9 Deadlift (225/155rx)(255/185rx+)

Optional Core Finisher:

3 Rounds for Quality

Max Hollow Flutter Kicks 1:00

10+10 Single Leg Glute Bridges(banded)

10+10 Clam Shells(banded)

WOD BRIEF:

METCON WEDNESDAY!! Nothing better than escaping the cold, rainy, hump day feels to come hit a long and heavy wod. Today we have a simple five round wod with box jump overs+burpee box jump overs+deadlifts. Burn, baby, burn! We will fatigue quickly here, thus every rep will need to be done with focus and proficiency. Flat back on the deadlifts, high knees on the box jumps and core bracing throughout…no exceptions. Find your pace and stick with it, do not burn out in round one here, yall.

Box brief:

2 YEAR ANNIVERSARY PARTY: March 1 at Variant!

The Open is coming! Open workouts will take place every Friday starting in this week!

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.