WOD-News

WOD-161018

Strength:

5 Rep Back Squat

(aim to add 5-10lbs from last week)

Metcon:

“EMOM Ya Later!”

21 min EMOM

1: 10 TTB (Rx+15)

2: Run 200m (Rx+2 laps)

3: 15 wall balls (Rx+ 20 wall balls (20/14)) 

WOD Brief:

Classic crossfit here, some heavy back squats to kick us off on this hump day, followed by a simple, intense emom. Today we are going to cover all the basis, by training our core, our lung capacity and muscular endurance. How fast can we push to get the rest? How efficient can we move under fatigue? Well a 21 minute EMOM will certainly push our strengths and poke our weaknesses and reveal all of those answers. Let’s work hard, let’s push and let’s get better one short minute at a time. Today we are training strength, power, speed, stamina, coordination, balance, agility, and flexibility…go get it!

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.

“Cooper 148”

6 Rounds For Time:

400m Run

12 Push Ups

24 Box Jumps (24/20)

9 Burpee Dumbbell Deadlifts

18 Single Arm Shoulder to Overhead (9 each arm)

Rx+ Wear weight vest 

WOD Brief:

Today we are raising awareness for Matt Cooper, a fellow crossfit athlete and friend from Crossfit Higher Ground who was shot protecting and defending our fellow citizens.

“While on duty, Matt was responding to a shoplifting call at the local Covington Walmart. Pursing one of the perpetrators on foot Matt took a shot to his head. He was taken by life flight to Atlanta Medical Center where the doctors found a bullet fragment that was lodged on his carotid artery. This caused him to have multiple strokes which caused swelling in his brain. A few days later he received a craniotomy to reduce the swelling in his brain and has since been transferred to the Shepherd Center Brain Rehabilitation Program in Atlanta where he will begin therapy under the guidance of a full team of medical and rehabilitation specialist. Matt still has a very long recovery ahead and we would like to help ease his family of any financial burden they may incur while he recovers.”

Please join us in participating in this doozy of a wod and by donating to his recovery. Here is the direct link for donations: Matt Cooper Recovery

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.

“It’s Not Goodbye”

Teams of 2 For Time:

100 Cal Bike Erg

80 C&J (115/80)

40 Box Jumps (30/24)

50 Cal Bike Erg

40 C&J

20 Box jumps

Rest 2 Minutes

20 Rope Climbs(10 each)

35 Minute Time Cap

WOD Brief

Happy Monday family! Today we have a spicy, spicy partner chipper in honor of our long time athlete, Gloria Mahoney…as she is moving away to tackle a new career. Split the reps up however need be, but each effort should be a sprint…when you begin to slow down switch partners and keep pushing. We start off with a 100 calorie bike erg to get those legs pumping, straight into 80 clean n’ jerks, 40 tall box jumps then repeat…rest 2 minutes and we will finish climbing that rope! Have fun with this, scale weights and reps accordingly and let’s start this week off right! Today we are training strength, stamina, endurance and pure grit.

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.

WOD-121018

WOD

“Like it’s 1999”

25 Minute AMRAP

.5 mile Assault Bike

15 GHDSU

15 Burpees

30 Walking Lunges (15 per leg)

WOD Brief

Today we move! We move fast, we move furiously and we test our engines! The legs will burn, your heart rate will feel like it is nearly 200 and you will love every minute of it. (Love/hate, of course)… Start off with an assault bike sprint, straight into some GHD sit ups to work the midline, back to burpees to keep the heart rate high, only to recover with some walking lunge steps. We are keeping things simple, we keep the intensity high and we move for 25 solid minutes!

Today we are training stamina, endurance and lung capacity.

Box Briefs

One week out from the Rwanda Relay-sign up now! October 19^th

Friday night Halloween Lights( Costumes required): 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.

WOD-111018

Strength

Hang Squat Snatches

WOD

For Time:

40 KBS(53/35)

10 OHS (135/95)

30 KBS

10 OHS

20 KBS

10 OHS

10 KBS

10 OHS 

WOD Brief

We have been working on positions in Olympic lifts lately, and also putting our grip to the test…today we are continuing down that path with hang squat snatches. This lift is very complex and takes a lifetime to master, our focus today needs to be on speed and explosive power while maintaining good positions. This is no easy task, stay with it, stay focused and let’s get to snatching.

Holy kettle bell swings! There is nothing like reinforcing our explosive hip drive like a kettle bell chipper! We are doing a descending ladder of kettle bell swings with 10 reps of overhead squats following each set. The intention here is continue to strengthen our overhead positions with a moderately heavy overhead squat while also improving muscular endurance throughout our entire body. As you’ll notice, maintaining core stability is far more challenging when under fatigue, but push through, stay tight and have fun with this one. Today we are training strength, power, balance, coordination, stamina and endurance.

Box Brief

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

Friday night Halloween Lights(Costumes required): 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.