WOD-News

11.20.2018 

WOD:

For Time-

2500m Bike Erg

1500m Row

500m ski

Core:

30-20-10

Hip Extensions

GHDs

WOD Brief:

This workout will hurt, no sugar coating this one. It is meant to push us beyond the brink of what we’re comfortable with, pushing the aerobic and anaerobic threshold and ultimately making us better athletes. It will test our muscular endurance, largely in the legs, find a pace barely sustainable and fight to hold on.

The bulk of the workout will be spent cruising on the rower, stick to your 2k pace and be ready to give your all out sprint effort on the ski.

Box Brief:

Christmas Party: December 7^that 5:30pm

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.

11.19.2018 

Strength:

Snatch Grip Push Press + OHS:

2+1×5

Power Snatch

1.1.1 x 5

Superset with max height vertical jumps

WOD:

11 minute AMRAP

7 HSPU

8 DB/KB Farmers Carry Lunges(50/35)

WOD Brief:

Week 3 of working on these power snatches and snatch grip push press. The great thing about training these two snatch specific lifts: is that is makes us stronger in the snatch. The snatch grip push press strengthens our overhead position, while the over head squat increases the time under tension and forces us to use our shoulders, lats, core and legs in harmony with one another. Then we follow that with some heavy power snatch triples and PVC jumps! Explosive hips, explosives legs and speed ultimately allow us to be better at everything we do here day in and day out.

The wod today is a quick intense couplet that is going to gas us quick but we must hold out for all 11 short minutes(and you thought microwave minutes were long). Let’s push ourselves on these lunges as the rep count is low and time domain isn’t long. Warm up your shoulders appropriately today, team…they have some work to do.

Box Brief

Christmas Party: December 7^that 5:30pm

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.

 

Saturday, November 17th: Class WOD at 9am, open gym until 12pm

Sunday, November 18th: Open Gym: 10-12

Thanksgiving Day: Class WOD:8am & 10am/ Open Gym: 9am

Friday November 23rd: Class WOD:8am & 10am/ Open Gym: 9am

*FREE* drop ins to those traveling Thursday and Friday!

Check-in using the zen-planner app before attending.

11.16.2018 

Strength:

Hang Clean Complex

1+1×4

Push Jerk Balance

1+1×4 

WOD:

AMRAP 9

3-6-9-12-15…etc

Lateral Bar over Burpees

Thruster 75/55

WOD Brief:

Back to strength and intensity today, starting off with some Olympic lifting complexes finishing with a full on lung burner. The hang clean complex will build on what we started last week. Training the explosive power, technique and ultimately helping better our lifts which means we get stronger! The push jerk balances will help us train the catch position in the jerk and work on our over-head stabilization (much like the snatch presses done Tuesday). Come ready to have some fun with the barbell, get stronger, and generally better!

There is no hiding in this metcon today, a double doozy of our favorite (sarcasm) movements. We have an ascending ladder or thrusters (stay light here-thinking 40% push press max) and lateral burpees over the barbell. Neither of these movements is easier than the other and you don’t get a break… but if you need to take a break, make it short…three deep breaths and then right back at it. It is a lot easier said then done though. Keep going 9 minutes is only 9 minutes, AND it’s Friday. Let’s get it NBK!

Box Brief

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.

11.15.2018 

WOD:

“Eva”

5 rounds

800m run

30 KBS (2/1.5)

30 pull ups

-or-

“Little Eva (aka little evil)”

5 Rounds

400m Run

15 KBS(2/1.5)

15 Pull Ups 

WOD Brief:

Who doesn’t love a long, nasty girl wod!? There is no way to butter this one up, it is a doozy and scaling is more than okay and does not lessen your athletic wellbeing whatsoever. As we like say, “scaling is one of our best friends…ego is not.”

This workout is simple: a run, a hip hinging movement and a pull. With the quantity of repetitions here, proper movement patterns, pacing and a plan are imperative. Stay tight; use your glutes, back flat, big breath and go. This will be a fun one, a mental feat and will leave you feeling invincible throughout the rest of the day(we hope).

Today we are training strength, power, endurance, stamina, coordination, and of course mental grit.

Box Brief

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!

NBK gets back on the water with the Atlanta Rowing Club, two more sessions…not to late to join in! November 10, 17, 18 from 11-1

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.