WOD-News

11.14.2018 

Strength:

Snatch Grip Push Press BTN 3×3

Power Snatch 1.1.1 x4…superset with max vertical jumps!

WOD:

“Jumping for Joy!”

3 Rounds:

20 jumping air squats

40 DU

Cash-out: 1000m Ski 

WOD Brief:

Olympic lifting today, time to be explosive, focused and train technique! We start our strength portion with the The snatch push press (aka behind the neck snatch push press) is a basic strength exercise for the snatch…it’s purpose is largely to help develop and strengthen our overhead position in the snatch…proper leg drive here will move more weight into the overhead position and increase the strength development of the arms for the snatch receiving position. The greater weight relative to the snatch press also mean more work for the upper back, core and shoulders. After these we move on to some heavy power snatch triples…not touch n’ go but quick singles. Triple rep sets help us gain more experience with heavier lifts, drive muscle adaptation and skill specific to heavier loads, and most importantly increase our confidence under the bar.

The wod has two parts-three rounds of jumping air squats and dubz, followed by a 1k ski cash-out. Move quickly, take minimal rest and get this leg burner done with so we can hop onto the ski erg. Take the first 250m on the ski to sink into your flow, recuperate a tiny bit then start to turn on the gas from there. Happy hump day, team!

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.

You can do it put your back into it!

Strength:

Front Squat Wave:

6-4-2-6-4-2

Sumo Deadlift

3×12 

WOD:

AMRAP 10

10 SDLHP (75/55)

10 Box Jumps (24/20) 

WOD Brief:

After yesterday’s spicy hero wod, we turn back to the barbell today. We are starting our strength portion with front squats and secondly doing SUMO deadlifts again. The front squat will be done in waves, which means ascending in weight, descending and then ascending again(this will all make sense in class, promise). For the Sumo deadlifts we are doing a fairly large number of reps, thus lower weight and really honing in that form that we worked on last week. Take proper rest between sets, and plan to crush all the weight today.

The metcon today is shorter than yesterday’s time-wise, but meant to be an INTENSE couplet…you can expect your heart rate to stay high for the duration of the amrap…but hey, what’s ten minutes anyhow? The sumo deadlift high pull is not only fantastic for posterior chain development, but it also forces us to be explosive…which is necessary for our sport. Today our focus is to increase aerobic and anaerobic capacity, muscle fatigue, and enhance overall stamina and endurance at high intensities.

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.

WOD 181112:

“White”

5 rounds for time

3 rope climbs

10 TTB

21 OHWL w plate (45)

400m run

WOD Brief:

Today we honor our Veteran’s…the heroes and sheroes that defend our freedom day in and day out. To do so, we are going to do the hero wod “white” as a team. This workout is not for the faint of heart and will require focus, extreme core stability and of course a bit of grit. Rope climbs, to toes to bar to overhead walking lunges means that our grip will get fatigued, so it is import to brace the core appropriately and use active shoulders when aggressively pushing that plate overhead on the lunges. Take some time before wod-ding to warm up and review each movement…thus getting a feel for the fatigue that will creep up on you. Pace yourself, push yourself, and scale yourself as needed.

U.S. Army First Lieutenant Ashley White, 24, of Alliance, OH, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, NC, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device.

She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

“White” was the first CrossFit female Hero WOD, first posted on crossfit.com as the workout of the day for Tuesday November 8, 2011 (111108).

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.

Strength:

Hang snatch + Snatch Complex 

WOD:

“Wodapalooza Qualifier #8”

60 Deadlift (115/85)

45 OHS

30 STOH

WOD Brief:

Strength day! Today we work to establish a working heavy snatch complex: the hang snatch+full squat snatch. As we often like to remind everyone (and ourselves) the snatch is the most technical, most difficult of lifts, so be patient with yourselves and let’s take plenty of time to review the lift and then work up(VIA SMALL JUMPS) to a heavy weight for the day. You can’t beat the snatch – at least not in terms of things we can do with the barbell for developing explosive strength, ridiculous traps, and extreme athleticism.

The conditioning portion today is a lovely little chipper consisting of the deadlift, directly into overhead squats and then finishing us off with shoulder to overhead. The weight on the bar is to remain the same throughout the wod, yet the lifts become increasingly difficult as reps decrease. When approaching this WOD it’s important to not overdo it from the beginning…despite the weight being relatively low for the deadlifts, it does not mean one should knock out all 60 deadlifts in one fell swoop. Let’s plan to break up the reps so that you may stay strong throughout verses blowing up within the first minute and having nothing left by rep 65.  After all, it’s Friday and we’ve crushed it so far this week…let’s finish even stronger!

Box Brief

REFERRAL PROGRAM-Click herefor more information!

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! 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

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.

11.08.2018

WOD:

“Gunny”

Run 1 mile

50 Push ups

50 Sit ups

Run 1 mile

50 Push ups

50 Sit ups

Run 1 mile

RX=Wear a Vest(20/14) 

WOD Brief:

Command Sgt. Maj. Martin “Gunny” Barreras, 49, of Tucson, Arizona, died on May 13, 2014, of wounds he sustained during an attack on his unit on May 6, 2014. Barreras was well known for his contributions to the successful rescue of Jessica Lynch in 2003. He joined the Marine Corps in 1983 and the Army Rangers in 1988. He was the senior enlisted adviser in the 2nd Battalion, 5th Infantry, 3rd Brigade Combat Team, 1st Armored Division, Fort Bliss, Texas.

He used CrossFit training to improve his fitness and the fitness of his unit. Murph and Griff were among his favorite workouts, so we have a lovely mash-up of the two. Gunny is survived by his wife, Melinda; daughters, Amice and Victorria; and son, Calvin. Today is all about endurance and mental fortitude. Volume is high, so pick scales that’ll allow you to get through it. Let’s get after it NBK!

Box Brief

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! 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

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.