WOD-151018

“It’s Not Goodbye”

Teams of 2 For Time:

100 Cal Bike Erg

80 C&J (115/80)

40 Box Jumps (30/24)

50 Cal Bike Erg

40 C&J

20 Box jumps

Rest 2 Minutes

20 Rope Climbs(10 each)

35 Minute Time Cap

WOD Brief

Happy Monday family! Today we have a spicy, spicy partner chipper in honor of our long time athlete, Gloria Mahoney…as she is moving away to tackle a new career. Split the reps up however need be, but each effort should be a sprint…when you begin to slow down switch partners and keep pushing. We start off with a 100 calorie bike erg to get those legs pumping, straight into 80 clean n’ jerks, 40 tall box jumps then repeat…rest 2 minutes and we will finish climbing that rope! Have fun with this, scale weights and reps accordingly and let’s start this week off right! Today we are training strength, stamina, endurance and pure grit.

Box Brief

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

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

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-121018

WOD-121018

WOD

“Like it’s 1999”

25 Minute AMRAP

.5 mile Assault Bike

15 GHDSU

15 Burpees

30 Walking Lunges (15 per leg)

WOD Brief

Today we move! We move fast, we move furiously and we test our engines! The legs will burn, your heart rate will feel like it is nearly 200 and you will love every minute of it. (Love/hate, of course)… Start off with an assault bike sprint, straight into some GHD sit ups to work the midline, back to burpees to keep the heart rate high, only to recover with some walking lunge steps. We are keeping things simple, we keep the intensity high and we move for 25 solid minutes!

Today we are training stamina, endurance and lung capacity.

Box Briefs

One week out from the Rwanda Relay-sign up now! October 19th

Friday night Halloween Lights( Costumes required): October 26th

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-111018

WOD-111018

Strength

Hang Squat Snatches

WOD

For Time:

40 KBS(53/35)

10 OHS (135/95)

30 KBS

10 OHS

20 KBS

10 OHS

10 KBS

10 OHS 

WOD Brief

We have been working on positions in Olympic lifts lately, and also putting our grip to the test…today we are continuing down that path with hang squat snatches. This lift is very complex and takes a lifetime to master, our focus today needs to be on speed and explosive power while maintaining good positions. This is no easy task, stay with it, stay focused and let’s get to snatching.

Holy kettle bell swings! There is nothing like reinforcing our explosive hip drive like a kettle bell chipper! We are doing a descending ladder of kettle bell swings with 10 reps of overhead squats following each set. The intention here is continue to strengthen our overhead positions with a moderately heavy overhead squat while also improving muscular endurance throughout our entire body. As you’ll notice, maintaining core stability is far more challenging when under fatigue, but push through, stay tight and have fun with this one. Today we are training strength, power, balance, coordination, stamina and endurance.

Box Brief

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

Friday night Halloween Lights(Costumes required): October 26th

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 -101018

WOD-101018

Strength

5 sets

A1. Bench Press: 5 reps

A2. L- Sit: :20 seconds

WOD

4 rounds

400m Run

400/500m Ski

Rest 2 min after each round

Each round should be done as fast as possible. 

WOD Brief

Today we are mixing things up with a heavy bench press supersetted immediately into L-Sits. The idea here is to train strength and core back to back, stabilizing positions under muscular fatigue is a great way to improve overall strength and continue to reach our greatness potential.

We have 4 round 400m run followed directly into a ski, metcon today to put our lungs and legs to work, but also push our aerobic capacity. The idea behind the rest is that we can recover enough to push HARD every round and reach a level of high intensity from start to finish. How consistent can you keep your times from round 1 to round 4? Let’s see!

Box Brief

Rwanda Relay: October 19th

Friday night Halloween Lights: October 26th

Check in challenge, 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-091018

Strength

Back Squats

WOD

10-8-6-4-2

Sandbag over shoulder (100/60)

5 Burpee Bar muscle ups after each round 

WOD Brief

Today we are continuing with our 5 rep heavy back squats, the idea is to add 5-10lbs to our totals from last week and continue to build on this progression. Yesterday we worked on positions and speed under the bar and today we test strength!

The metcon today is an intense burner! Odd object conditioning not only builds real world strength in your core, shoulders, legs, back and most every single muscle, but is also extremely fun. We will do a descending ladder of sandbag tosses over the shoulder followed by five burpee muscle ups at the completion of each round. Let’s move fast, let’s move intentionally and let’s push that intensity!

Box Brief

We are meeting at 1145am today at NBK to give our scarecrow a home in downtown Roswell, we would love all that can be there to come join in.

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.

Rwanda Relay: 4pm October 19th

Friday night Halloween Lights: 5pm October 26th

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