Author: Sarah Bryan

10.22.2018

Strength:

Back Squat

10-8-6-4-2 

Metcon:

8 minute running clock

500m row for time

@ 3:00

5 minute AMRAP

Thruster (95/65)

Score: 500m time+total thrusters

WOD Brief:

It’s Monday…and you know what that means-time for some serious gainz! Hopefully your weekend brought you plenty of rest n’ relaxation and you’re ready to crush this week. We are kicking off the day with some back squats, starting with a higher rep count/lower weight and ascending as we decrease in repetitions. Let’s get at least 2 minutes rest between sets and see how heavy we can get.

The wod today is going to be a quick burner. Starting off with a max effort 500m row, resting until minute three wherein we will then accumulate as many thrusters as possible in five minutes. One word, my friends: ouch.

Box Brief

5 days away! Friday night Halloween Lights WOD n’ Celebration: October 26^th

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

Rwanda Relay Shirts are in – pick up your shirt, you can pay at pick-up or we’ll run your card on file.

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

Videos and media being posted, but we are helping a charity building a hospital in Rwanda. We are opening in December and will serve an area of hard working folks where the closest hospital is 20+ miles away. More to follow – fundraiser, charity competition, fun challenges, and more!

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.

10.19.2018

Metcon:

Relay for Rwanda Day!

For Time:

100 cal Row

100 cal ski

100 cal assault bike

1k run

For time 

WOD Brief:

Today is the day! Our second relay for Rwanda! We kick off this afternoon at 3pm, thus meaning both the 4:30pm and 5:30pm classes are cancelled. All are welcome to jump in on the relay at any point, BUT for those of you unable to join us this evening for the event, we are giving you a little taste of the goodness in this workout today. Prepare to sweat, prepare to get tired, and prepare to power through the desire to quit. This is a true test of aerobic capacity, breathing, and mental fortitude. 100 calories on the rower, the skier, the assault bike, followed by a 1000m run…we cannot think of a better way to earn your Friday night carbs! Let’s get after it, NBK!

Box Brief

TONIGHT! Rwanda Relay 2: October 19^th

Friday night Halloween Lights WOD n’ Celebration: October 26^th

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

Rwanda Relay Shirts are in – pick up your shirt, you can pay at pick-up or we’ll run your card on file.

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

Videos and media being posted, but we are helping a charity building a hospital in Rwanda. We are opening in December and will serve an area of hard working folks where the closest hospital is 20+ miles away. More to follow – fundraiser, charity competition, fun challenges, and more!

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.

Strength:

Deadlift

10-10-10

Metcon:

4 min AMRAP

20 Du

8 Deadlift (185/135)

Rest 2 min

4 min AMRAP

30 Du

6 Deadlift (225/155)

Rest 2 min

4 min AMRAP

40 Du

4 Deadlift (245/165)

WOD Brief:

Yesterday we pushed some heavy weights on those back squats, and today we have ALL THE DEADLIFTS! Our strength work today is three sets of 10 deadlifts…an ideal weight range here would be 65-70% of your one rep max. Ten reps at a moderate weight requires a bit of grit and intense focus, we want to make sure our backs stay flat, our cores stay engaged and we remember to breathe throughout all sets.

After we get stronger in the first part of class, we are going to tax multiple energy systems and get even stronger with three short, highly intense amraps. Pairing highly aerobic, oxygen-sucking movements with heavy strength work is a way to increase lung capacity and muscular endurance. Let’s get after it today, team!

Box Brief 

Sign up now for our Rwanda Relay 2: October 19^th

Friday night Halloween Lights WOD n’ Celebration: October 26^th

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

Rwanda Relay Shirts are in – pick up your shirt, you can pay at pick-up or we’ll run your card on file.

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

Videos and media being posted, but we are helping a charity building a hospital in Rwanda. We are opening in December and will serve an area of hard working folks where the closest hospital is 20+ miles away. More to follow – fundraiser, charity competition, fun challenges, and more!

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.

WOD-161018

Strength:

5 Rep Back Squat

(aim to add 5-10lbs from last week)

Metcon:

“EMOM Ya Later!”

21 min EMOM

1: 10 TTB (Rx+15)

2: Run 200m (Rx+2 laps)

3: 15 wall balls (Rx+ 20 wall balls (20/14)) 

WOD Brief:

Classic crossfit here, some heavy back squats to kick us off on this hump day, followed by a simple, intense emom. Today we are going to cover all the basis, by training our core, our lung capacity and muscular endurance. How fast can we push to get the rest? How efficient can we move under fatigue? Well a 21 minute EMOM will certainly push our strengths and poke our weaknesses and reveal all of those answers. Let’s work hard, let’s push and let’s get better one short minute at a time. Today we are training strength, power, speed, stamina, coordination, balance, agility, and flexibility…go get it!

Box Brief

Sign up now for our Rwanda Relay 2: October 19^th

Friday night Halloween Lights WOD n’ Celebration: October 26^th

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

Rwanda Relay Shirts are in – pick up your shirt, you can pay at pick-up or we’ll run your card on file.

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

Videos and media being posted, but we are helping a charity building a hospital in Rwanda. We are opening in December and will serve an area of hard working folks where the closest hospital is 20+ miles away. More to follow – fundraiser, charity competition, fun challenges, and more!

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.

“Cooper 148”

6 Rounds For Time:

400m Run

12 Push Ups

24 Box Jumps (24/20)

9 Burpee Dumbbell Deadlifts

18 Single Arm Shoulder to Overhead (9 each arm)

Rx+ Wear weight vest 

WOD Brief:

Today we are raising awareness for Matt Cooper, a fellow crossfit athlete and friend from Crossfit Higher Ground who was shot protecting and defending our fellow citizens.

“While on duty, Matt was responding to a shoplifting call at the local Covington Walmart. Pursing one of the perpetrators on foot Matt took a shot to his head. He was taken by life flight to Atlanta Medical Center where the doctors found a bullet fragment that was lodged on his carotid artery. This caused him to have multiple strokes which caused swelling in his brain. A few days later he received a craniotomy to reduce the swelling in his brain and has since been transferred to the Shepherd Center Brain Rehabilitation Program in Atlanta where he will begin therapy under the guidance of a full team of medical and rehabilitation specialist. Matt still has a very long recovery ahead and we would like to help ease his family of any financial burden they may incur while he recovers.”

Please join us in participating in this doozy of a wod and by donating to his recovery. Here is the direct link for donations: Matt Cooper Recovery

Box Brief

Sign up now for our Rwanda Relay 2: October 19^th

Friday night Halloween Lights WOD n’ Celebration: October 26^th

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

Rwanda Relay Shirts are in! Pick up your shirt, you can pay at pick-up or we’ll run your card on file.

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

Videos and media being posted, but we are helping a charity building a hospital in Rwanda. We are opening in December and will serve an area of hard working folks where the closest hospital is 20+ miles away. More to follow – fundraiser, charity competition, fun challenges, and more!

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.