WOD-News

12.26.2018

WOD:

“Debauchery Detox”-Teams of 3:

AMRAP 12

100 Cal Bike Erg

100 DB snatch (50/35)

AMRAP Burpee Box Jump Overs

Rest 3

AMRAP 12

100 Cal Ski

40 Sandbag over Shoulder (100/60) (150/100)

AMRAP DUBZ

REST 3

AMRAP 3

Max Assault Bike Calories

WOD Brief:

Welcome back! Nothing kicks the rear right back in gear like some “debauchery detox”! Today we have three amraps, separated by three minutes rest, completed in teams of three with one person working at a time. First you will complete 100 calories on a machine, then 100 reps of either DB snatches (rd 1) or sandbag tosses(rd 2), once this is completed…in the remaining time you will accumulate as many reps of either burpees or double unders. Your score is the total number of burpees, double unders, and assault bike calories. Holy spicy fun times!

Box brief:

Class Times for 12.26: 8am & Noon

Nutrition Challenge kicks of January 7^th

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.

12.24.2018

WOD:

“12 days of Christmas”

1 200m run

2 Pull ups

3 TTB

4 FRWL (115/80)

5 STOH (115/80)

6 Hang Power Cleans (115/80)

7 Deadlift (115/80)

8 Burpees laterally over Barbell

9 Box Jumps (30/24)

10 GHDSU

11 Cal row

12 Snatches (115/80)

WOD Brief:

12 DAYS OF CHRISTMAS DAY IS FINALLY HERE! This one is long, it’s hard, and requires mental and physical grit. The intent of today is to sweat, but more importantly have fun and celebrate the season with the NBK family.

Box brief:

Christmas Eve Classes: 8am & Noon/Closed Christmas day/12.26:8am& Noon

Nutrition Challenge kicks of January 7^th, contact 678.894.5349 to sign up.

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.

12.21.2018

WOD:

Strength:

Front Squat-ONE REP MAX!

WOD:

AMRAP 12

150 Wall Balls

90 Double Unders

30 DB Push-ups or HRPU

COOL DOWN

3 Minute Any Machine Flush+3 Minutes of Foam Rolling

WOD Brief:

Today is the day! One rep max front squat, let’s see how well this cycle has worked and put it to the test. Maintain perfect form over more weight on the barbell today. Dig deep and don’t be afraid to fail!

The wod today is nothing short of spicy. Starting off with only 150 wallballs(said no one ever), going into 90 double unders and rounding off with push ups…the challenge will be getting back to the wallballs! This is a simple metcon, not easy, but simple and if it hurts(in a good way) then you’ve done your job. Let’s get it, Friday!

Box brief:

12.24:8am&12pm/Closed Christmas Day/12.26:8am&12pm

Nutrition Challenge kicks of January 7^th, contact 678.894.5349 to sign up.

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.

12.20.2018

WOD:

Teams of 3

“Buzz Lightyear”

14 minute AMRAP

100 pull ups

100 cal row

AMRAP thrusters (115/75)

Rest 5

14 minute AMRAP

100 cal bike erg

70 power cleans (155/105)

AMRAP burpees over barbell

WOD Brief:

Team up, have fun and kick that high intensity into gear! Two fourteen minute amraps separated with plenty of rest to go hard in both segments. You can break up reps however you see fit, but all team members must contribute to the work. We start with a chipper of two movements and then in remaining time we have either an amrap of thrusters(ouch) or burpees(double ouch)…your score will be the total number of thrusters/burpees completed within the 14 minutes. So go hard, go fast, and get all the work in!

Box brief:

Nutrition Challenge kicks of January 7^th, contact 678.894.5349 to sign up.

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.