WOD-News

03.27.2019

PARTNER CHIPPER:

Teams of 2 or 3-split reps how you choose:

Row 1000m

Then 2 Rounds

30 Burpees

50 Wallballs(20/14)

50 Synchro Partner Wall Ball sit-ups(20/14)

70 Kettlebell Swings(53/35)

90 Box Jump Overs(24/20)

Sprint 400m (True Form)

Then

2 Mile Assault Air Bike

WOD BRIEF:

Fun partner style chipper to break up some of the intensity we’ve enjoyed the last week+ in teams of two crush some reps and push each other till the end. Buy in with a row, and cash out with our favorite satan’s tricycle and let’s enjoy a good sweaty one together, team. Tomorrow it’s back to the barbell, and back on that gainz train!

Box brief:

May 4&5- Rowing on the water!

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.

 

03.26.2019

STRENGTH:

3×12+12 Single Arm Shoulder Press

WOD:

30-20-10

Deadlift (185/125rx) (205/145RX+)

Pull-up (RX+ C2B)

WOD BRIEF:

The strength portion today is a strongfit movement, we are focused on slowly lowering the barbell / dumbbell from overhead into the correct position to engage and work our Lat. This can be done seated or standing. Cues are below:

• Keep shoulders level
• Using one arm raise the barbell / DB up to a locked out position
• Keep bar / db PARALLEL to your shoulders
• Now lower steadily and controlled (4-6 secs) down
• Elbow will be behind and down
• When you reach the bottom, confirm your shoulders are level
• Return weight to top and repeat

The metcon today is an intense one, come out hard push the level of discomfort and get after it. A descending ladder of deadlifts and pull ups, stay strong…it’s only 60 reps 😉

Box brief:

May 4&5- Rowing on the water!

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.

 

03.25.2019

WOD:

3 rounds for time of:

• 15 body-weight bench presses(40/25)
• 20 single-arm rows, left arm(40/25)
• 20 single-arm rows, right arm(40/25)
• 1,000-meter row

Core Bonus Fun:

E2MOMx10 Minutes(5 sets)

1) Hollow Rocks (10 reps)

2) V Ups (10 reps)

3) Tuck Ups (10 reps)

4) Hollow Hold (10 sec)

WOD BRIEF:

Welcome back! The open is complete and we are now back to regularly scheduled programming! Working on the upper body gainz today and still allow some of the 19.5 DOMS to flush out. A very simple, medium length wod today in which we will find and aggressive but sustainable pace throughout all three rounds, while maintaining perfect positions. The single arm rows are a GREAT unilateral back movement to add to your training to help with all upper body pulling movements and build a bulletproof back.

Box brief:

May 4&5- Rowing on the water!

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.

03.22.2019

19.5:

33-27-21-15-9 reps for time of:

95/65lb. thrusters (65/45 scaled)

Chest-to-bar pull-ups (jumping pull ups scaled)

WOD BRIEF:

This workout begins with the barbell on the floor and the athlete standing tall. After the call of “3, 2, 1 … go,” the athlete may perform 33 thrusters, then 33 chest-to-bar pull-ups. The athlete will repeat this couplet, performing 27 thrusters and 27 chest-to-bar pull-ups, 21 and 21, 15 and 15, and finally 9 and 9.

The athlete’s score will be the total time it takes to complete the entire workout or the total number of repetitions completed before the 20-minute time cap.

Double fran! OUCH! Stretch, get warm, and go time! Let’s finish this open strong!

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.

 

03.21.2019

Skill:

Handstand Push Up Practice

WOD:

“Lyft for Lyme” 3 Rounds for reps of:

• Burpees
• Power Cleans (75/65)
• Kettlebell Swings (50/35)
• Push Presses (75/65)
• Row (calories)
• Rest

WOD BRIEF:

Today we are working on our handstand push ups via negative work! Practice slowly descending from a handstand – position on a box (pike position) or from the wall with abmats + plates if need be. Even if you are a handstand push up ninja, this will still strengthen those boulder shoulders and make you that much more of a ninja!

This workout is in the style of “Fight Gone Bad”. In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. This workout was created to raise awareness and funds for the awful Lyme disease, read more here:www.liftforlyme.com.

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.