WOD-News

WOD-101018

Strength

5 sets

A1. Bench Press: 5 reps

A2. L- Sit: :20 seconds

WOD

4 rounds

400m Run

400/500m Ski

Rest 2 min after each round

Each round should be done as fast as possible. 

WOD Brief

Today we are mixing things up with a heavy bench press supersetted immediately into L-Sits. The idea here is to train strength and core back to back, stabilizing positions under muscular fatigue is a great way to improve overall strength and continue to reach our greatness potential.

We have 4 round 400m run followed directly into a ski, metcon today to put our lungs and legs to work, but also push our aerobic capacity. The idea behind the rest is that we can recover enough to push HARD every round and reach a level of high intensity from start to finish. How consistent can you keep your times from round 1 to round 4? Let’s see!

Box Brief

Rwanda Relay: October 19^th

Friday night Halloween Lights: October 26^th

Check in challenge, 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

Back Squats

WOD

10-8-6-4-2

Sandbag over shoulder (100/60)

5 Burpee Bar muscle ups after each round 

WOD Brief

Today we are continuing with our 5 rep heavy back squats, the idea is to add 5-10lbs to our totals from last week and continue to build on this progression. Yesterday we worked on positions and speed under the bar and today we test strength!

The metcon today is an intense burner! Odd object conditioning not only builds real world strength in your core, shoulders, legs, back and most every single muscle, but is also extremely fun. We will do a descending ladder of sandbag tosses over the shoulder followed by five burpee muscle ups at the completion of each round. Let’s move fast, let’s move intentionally and let’s push that intensity!

Box Brief

We are meeting at 1145am today at NBK to give our scarecrow a home in downtown Roswell, we would love all that can be there to come join in.

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.

Rwanda Relay: 4pm October 19^th

Friday night Halloween Lights: 5pm October 26^th

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

WOD-081018

Strength

3 Position Squat Clean

WOD

1 minute for Max Reps

Box Jump (24/20)

Hang Power clean (115/75)

Cal row

Push jerk (115/75)

DU

Rest 1 min

X3 rounds

WOD Brief

Today we are going to work on our clean positions via a 3 position squat clean. This is a great lift that reinforces proper position in the pull, test grip strength, and helps us better cycle the barbell. Let’s work up to a heavy set and see how fast we can get under that bar!

The WOD is a FGB style workout with 5 one minutemax effort stations followed by 1 minute rest at the end of each round. Minimize transitions, maximize work and let’s see how consistent we can stay throughout the workout. This is a true test of mental and physical strength.

Fun fact: fgb/fight gone bad style was designed to simulate the time domain of a mixed martial arts bout of five minutes of work followed by one minute of rest.

Box Brief

Scarecrow creation party tonight! Come hang out around 6pm at NBK and we will build it at the gym and drop it off downtown following.

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

Rwanda Relay: October 19th

Friday night Halloween Lights: October 26th

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

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.

Skill

Handstands, Walks and Taps

WOD

10-9-8-7-6-5-4-3-2-1
Pull up
30’ hsw
Toes to bar
100’ Sled push (90/60)

WOD Brief

Let’s work on being inverted and continue our progressions as we get gymnastics intensive today. Handstand walks demand that we have a base level of strength and balance. Everyone should initially be able to hold push up position and do shoulder taps from that position. As we have confidence here we’ll begin moving into a more vertical position – From there try to get into wall walk x3-5 reps at the top of the wall work on shoulder taps or just weight shifts (think moving hips over to the side) and be patient on taking hands off the ground. Taps are not meant to be for speed but as a strength effort to stack weight on a single arm. From here we will begin moving away from the wall; walking to the wall, and of course .. partner walks. Patience and steady in the progressions will deliver your best self here. Have fun!

The workout today has the repetitions going down from 10 to 1. We’ll complete 10 pull-ups, then the handstand walk – if you don’t have a handstand we’d like to do a reverse bear crawl at 60 feet (10 mats). The idea is to stay in a bear position – stacked, as this will create and engage the same muscles we are targeting in the handstand walk.

Toes to bar … wrap the bar, press with those lats, and keep nice clean lines.

Sled push – we’ll add weight – 2 45 lb plates for the gents, and 60 extra pounds on the sled for the ladies). Take the sled the length of the building, or halfway and back. This should be an aggressive drive. If you keep arms locked and stacked you’ll be in the same strength position from a handstand!

Box Brief

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 beginning today, 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. We’ll crosspost it with you.

Strength

Back Squats

WOD

100/70 cal row for time
EMOM including 0: 25 DU

At 10:
300 DU for time
EMOM including 0: 10/7 cal row

RX+ 150/100 cals 450 DU

WOD Brief

Big and heavy for our squat .. legs are fresh, so let’s hit it today. Really take time to get great range of motion in the ankles and hips. Build up with smaller sets and then hit working sets.  We are looking for 10lbs + from last week.

The WOD on a running clock has us rowing max effort every minute the minute to complete 100/70 calories. At the beginning of each minute though we will first complete 25 doubleunders. At 10 minutes the work reverses.

We will then row first 10/7 calories and then work to complete 300 doubleunders. every minute rowing another 10/7 calories.

For Scaling Purposes:

This first row should be a hard effort.. Athletes shouldn’t be spending more than 20 seconds on DU. If people want to work DU skill then say do :20 of DU attempts then row hard.

The second part with DU the row should take roughly 30 seconds athletes can row :30 and get off if the cals are too high

Adjust and lets get it. No matter what you change at the 10 minute mark.

Box Brief

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 beginning today, 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. We’ll crosspost it with you.