Author: crossfitnbk

Strength

Power Cleans

WOD 

90 second assault bike increasing pace every :30
250-300-350
4 min AMRAP
3 Power Snatch (135/95)
6 Box Jump (24/20)
Rest 5 min

90 sec assault bike increasing pace every :30
4 min AMRAP
6 Power Snatch (95/65)
3 Box Jump (30/24)

WOD Brief

Power cleans – heavy doubles … aim for a bit better than last time .. How do you define better? Could be just better bar handling, meeting the bar once it has risen, or more weight. Be intentional and improve yourself today – this will translate to significant gains long term!

The WOD includes two movements – the first is the power snatch. A quite heavy power snatch for some, so adjust this so you can hit three power snatches out of the gate fresh. If you are thinking about your 1 rep max, today should be about 75% of that number… approximately. The bar is heavy, and should be heavy from your perspective.

After we complete the 3 power snatches, we’ll then hit 6 box jumps. Hips open at the top. We’ll do this for 4 minutes for as many rounds as possible … rest 5 minutes and begin again.

Before BOTH AMRAPs we will first complete :90 seconds of assault biking … the goal is to increase your wattage by 50 every :30 seconds … gentlemen wattage are listed above as a guide – challenge yourself, but this should definitely not be a sprint.

Box Brief

We are going to help build a medical clinic / hospital in Rwanda this December. We have so much to share, but imagine a situation where the nearest medical facility is 10-20 miles away … we are solving that. We will be a cornerstone partner with a non-profit and with our communities help, passion, and ideas will bring much needed help to over 6,000 citizens that will benefit in the surrounding area. More to follow – CrossFitNBK for Rwanda

Coalition Food and Beverage is OPEN!!!  Visit our friends and fellow athletes Ryan and Woody’s latest restaurant in downtown Alpharetta!

Luau at Table and Main is THIS Sunday, buy tickets here. I look forward to seeing all you beautiful people there.

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. We’ll crosspost it with you.

 

Strength

Back Squat

WOD 

Buy in: 25 cal bike
21-15-9-15-21
Wall balls
Burpees
Buy out: 25 cal bike

WOD Brief

4th of July was a blast, yup. Excited to have hosted so many athletes sporting their stars and stripes as we honored a HERO. The rest of the week we will continue on normal schedule and programming. Let’s make the most of our day and training – an hour is all you need to achieve your fittest health, so let’s be consistent.

Strength we continue on our linear progression to set new standards for percentages in a two weeks.

The WOD begins and ends with a 25 calorie bike sprint. Yes, the first one should be close to 90% effort, but not so fast you have to catch your breath for too long before getting into the main body of work here.. the WOD ends with a 25 calorie bike sprint – and yes, THAT is where you go 110% and blow through your anaerobic thresholds (that red line .. cross it and keep going till you are done).

After the buy-in we will complete each movement in sequence. So we’ll begin with 21 wall balls, then 21 burpees (standard in place burpees – 2 feet back 2 feet forward JUMP), and then 15.. 9 .. 15 ..21.

The burpees should be your most paced area, many athletes will find themselves going at a slightly slower pace here than normal – that is OK, so long as your wall balls are intact and unbroken .. if you need to rest on the wall ball then pick up pace on burpees.

Feel free to explode in a burst of flames at the end, not before ;0

Box Brief

Coalition Food and Beverage is OPEN!!!  Visit our friends and fellow athletes Ryan and Woody’s latest restaurant in downtown Alpharetta!

Luau at Table and Main is THIS Sunday, buy tickets here. I look forward to seeing all you beautiful people there.

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. We’ll crosspost it with you.

Good luck Peachtree Road Runners!!  Classes are 8 and 11am ONLY for today!

Strength

Deadlift

WOD – “SKI-T”

AMRAP 25 w/ a Partner
One partner skis for max distance while other does a round of DT.
DT(155/105)
12 Deadlift
9 Hang Power Clean
6 Push Jerks

Score: Calories + Rounds

WOD Brief

Today’s strength will be doubles on the dead lift working up to a solid heavy. We’ll then bring the weight of the barbells down for the WOD.

Today we’ll AMRAP DT with a partner. For those that cannot SKI, you can use the Assault Bike as a substitute.

The idea is one partner will complete 1 ROUND of DT, and then switch places with their partner who will be working to accumulate the max amount of calories. Score is Calories + Rounds completed

DT is named after In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.

We have done this workout before, so you should have a strong idea of your pace and appropriate weight. Adjust the barbell weight appropriately for all movements – you will have ONE bar for all 3 movements.

Happy 4th of July everyone!

Box Brief

Coalition Food and Beverage is OPEN!!!  Visit our friends and fellow athletes Ryan and Woody’s latest restaurant in downtown Alpharetta!

Luau at Table and Main is THIS Sunday, buy tickets here. I look forward to seeing all you beautiful people there.

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. We’ll crosspost it with you.

Skill

Vertical Pulling

WOD – “Iron Core”

40-30-20
cal row (ladies row 35-25-15)
GHDSU
KBS(53/35)

WOD Brief

4th of July we will have 2 classes – 8am and 11am, a classic HERO workout with a twist. Bring your friends and visitors and please wear red white and blue if you have any!

Vertical pulling today is focused on strict with a tempo. The goal today is to build greater strength in an advanced position – so if you have a few pull-ups GREAT, keep building .. if you have a few C2B, do those .. if you are deep in C2B then let’s get you on the high rings for strict high ring pulls. The goal is 1 fast strict (full range here .. fast is not rushed) and then a tempo concentric and eccentric – think 1 second up 1 second hold 1 second down .. We will aim for 8 sets with maybe 3 complexes (a complex = 1 fast strict + 1 tempo (1 up; 1 hold;1 down) per round. Only add seconds to the tempo if easy after the 4th round.

The WOD – is going to build an iron core. We’ll hit 40 calorie row then 40 GHD sit-ups (abmats is scale), and then 40 kettle bell swings. You’ll then go through the same movement sequence but 30 and 20 reps.

These are big enough numbers to keep us away from a sprint, but should become more intense and faster movements as we descend in reps (meaning for the 40/35 cal row vs. the 20/15 cal row, our cal/hour splits should go UP as we descend in reps.. push your self each round to get a bit more power out of your pulls.

Break the GHDs early in the beginning and then aim for unbroken thereafter.

Tomorrow we do a PARTNER DT with SKI, so avoid any extra lifts today. Save that core, we have a tribute tomorrow planned for our July 4th celebration!

Box Brief

Coalition Food and Beverage is OPEN!!!  Visit our friends and fellow athletes Ryan and Woody’s latest restaurant in downtown Alpharetta!

Luau at Table and Main is THIS Sunday, buy tickets here. I look forward to seeing all you beautiful people there.

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. We’ll crosspost it with you.

4th of July, 8am and 11am classes – OPEN invite to family and friends

Strength

Push Press

WOD – “GG #5”

150 Double unders
75’ Frwl
50 thrusters
75’frwl
150 DU

WOD Brief

Ok, today we continue on our strength cycle with the push press. Focus on doubles today and make them EACH push presses. Drive up with momentum and let’s keep training our bodies to transfer this energy to the bar.

The WOD is from the last week of the Granite Games Qualifier. The intent here is to bring our heart rates up with the 150 double unders, and then work through two movements under tension with the higher heart rate. If you focus on breathing through your nose and out through your mouth every step of the FRWL = front rack walking lunge, and then again during the thrusters you will be in good shape. This is a flat out grind, so find a sustainable level of effort around 85-90% the entire time. Closing out with the doubleunders means we really need to keep our patience (with ourselves) as we wrap these up. If you miss, simply restart and keep moving.

The weight target is 50/35, but you should adjust this workout to fit your fitness today. There is a 20 minute time cap for all athletes today.

Double unders – adjust to singles, do a set of burpees, jump to a plate, many options …

Weight – dumbbells and bruteforce sandbags would be grand today. You should be able to complete a 25ft distance with the weight in the lunge.

Lunges – you can go no weight or FRWL with the weight of your choice. Holding a KB high need the chest is also a nice adjustment

Thrusters – again, many weight choices .. adjust to work around any movement requirements.

BOX Brief

Rock climbing was a blast – if you haven’t gone, join in the next time .. we will be visiting the I-85 Stone Summit location next time!

4th of July classes are 8am and 11am. Partner HERO WOD style

Tuesday 5am is Big Red’s coaching debut, excited to have such a talented and seasoned coach join our team. He has been shadowing and working with our team this past month and glad to welcome him to our part time staff