WOD-News

10.24.2018

Strength:

Snatch Review 

Metcon:

Build to max snatch in 7 minutes

REST 3 min

AMRAP in 5 minutes: bar facing burpees

Rest 3 min

Build to a max overhead squat in 7 minutes

Rest 3 min

Max calorie row in 5 minutes

WOD Brief:

Today we are working on the dreaded, yet awesome snatch. We will start off by going over some basic snatch work, and then dive into building a one rep max for today. The snatch is not only one of the most complex movements, it is also the hardest to master. Keep your core tight, be explosive and let’s get under the bar today…heavy style.

The wod is broken up into 4 parts with just enough rest in between to come out fresh-ish after each. Starting with building to a max snatch weight, then 5 glorious minutes of bar facing burpees, back to the barbell for a overhead squat max, and then finishing with a maximum effort 5-minute row. Hydrate, mobilize and come ready to work today, athletes! Today we are training strength, power,

speed, stamina, flexibility, coordination, balance, accuracy, agility and recovery.

Box Brief 

3 days away! Friday night Halloween Lights WOD n’ Celebration: October 26^th

Check in challenge continues! Check in to class and whoever checks in the most will win awesome swag, gift cards and more!

Starry Night! A great event for a great cause sign up here: NBK Starry Night

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.

Tuesday October 23, 2018

Skills:

Rope Climb and Odd Object Work 

Metcon(2 parts):

3 Rounds for Quality:

100’ Farmers Carry

3 rope climbs

Rest until recovered-

5 Rounds for Time

Run 400m

100’ Sandbag Carry (150/100)

15 TTB

5 rounds for time

WOD Brief:

Yesterday was fun, we put our legs through some heavy squats and rode that gainz train throughout the entirety of the workout…we loved seeing all the 500m row pr’s and insane amount of thrusters completed! Today, we work on odd object carries to train core strength, positioning and to embrace functional fitness at it’s finest. Carries are an extremely simple exercise, but also one of the most beneficial. Simply picking up a heavy object and walking for a set distance leads to huge increases in overall strength. The back, shoulders, core, and grip can see massive improvements!

We have a two part WOD, first being for quality in which we will do some heavy farmers carry work and rope climbs, second being for time with running, heavy sandbag carries and toes to bar (hellooo grip strength!)

Box Brief

4 days away! Friday night Halloween Lights WOD n’ Celebration: October 26^th

Check in challenge continues! Check in to class and whoever checks in the most will win awesome swag, gift cards and more!

Starry Night! A great event for a great cause sign up here: NBK Starry Night

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.

10.22.2018

Strength:

Back Squat

10-8-6-4-2 

Metcon:

8 minute running clock

500m row for time

@ 3:00

5 minute AMRAP

Thruster (95/65)

Score: 500m time+total thrusters

WOD Brief:

It’s Monday…and you know what that means-time for some serious gainz! Hopefully your weekend brought you plenty of rest n’ relaxation and you’re ready to crush this week. We are kicking off the day with some back squats, starting with a higher rep count/lower weight and ascending as we decrease in repetitions. Let’s get at least 2 minutes rest between sets and see how heavy we can get.

The wod today is going to be a quick burner. Starting off with a max effort 500m row, resting until minute three wherein we will then accumulate as many thrusters as possible in five minutes. One word, my friends: ouch.

Box Brief

5 days away! Friday night Halloween Lights WOD n’ Celebration: October 26^th

Check in challenge continues! Check in to class and whoever checks in the most will win awesome swag, gift cards and more!

Rwanda Relay Shirts are in – pick up your shirt, you can pay at pick-up or we’ll run your card on file.

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.

10.19.2018

Metcon:

Relay for Rwanda Day!

For Time:

100 cal Row

100 cal ski

100 cal assault bike

1k run

For time 

WOD Brief:

Today is the day! Our second relay for Rwanda! We kick off this afternoon at 3pm, thus meaning both the 4:30pm and 5:30pm classes are cancelled. All are welcome to jump in on the relay at any point, BUT for those of you unable to join us this evening for the event, we are giving you a little taste of the goodness in this workout today. Prepare to sweat, prepare to get tired, and prepare to power through the desire to quit. This is a true test of aerobic capacity, breathing, and mental fortitude. 100 calories on the rower, the skier, the assault bike, followed by a 1000m run…we cannot think of a better way to earn your Friday night carbs! Let’s get after it, NBK!

Box Brief

TONIGHT! Rwanda Relay 2: October 19^th

Friday night Halloween Lights WOD n’ Celebration: October 26^th

Check in challenge continues! Check in to class and whoever checks in the most will win awesome swag, gift cards and more!

Rwanda Relay Shirts are in – pick up your shirt, you can pay at pick-up or we’ll run your card on file.

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.

Strength:

Deadlift

10-10-10

Metcon:

4 min AMRAP

20 Du

8 Deadlift (185/135)

Rest 2 min

4 min AMRAP

30 Du

6 Deadlift (225/155)

Rest 2 min

4 min AMRAP

40 Du

4 Deadlift (245/165)

WOD Brief:

Yesterday we pushed some heavy weights on those back squats, and today we have ALL THE DEADLIFTS! Our strength work today is three sets of 10 deadlifts…an ideal weight range here would be 65-70% of your one rep max. Ten reps at a moderate weight requires a bit of grit and intense focus, we want to make sure our backs stay flat, our cores stay engaged and we remember to breathe throughout all sets.

After we get stronger in the first part of class, we are going to tax multiple energy systems and get even stronger with three short, highly intense amraps. Pairing highly aerobic, oxygen-sucking movements with heavy strength work is a way to increase lung capacity and muscular endurance. Let’s get after it today, team!

Box Brief 

Sign up now for our Rwanda Relay 2: October 19^th

Friday night Halloween Lights WOD n’ Celebration: October 26^th

Check in challenge continues! Check in to class and whoever checks in the most will win awesome swag, gift cards and more!

Rwanda Relay Shirts are in – pick up your shirt, you can pay at pick-up or we’ll run your card on file.

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.