WOD-News

4th of July, 8am and 11am classes – OPEN invite to family and friends

Strength

Push Press

WOD – “GG #5”

150 Double unders
75’ Frwl
50 thrusters
75’frwl
150 DU

WOD Brief

Ok, today we continue on our strength cycle with the push press. Focus on doubles today and make them EACH push presses. Drive up with momentum and let’s keep training our bodies to transfer this energy to the bar.

The WOD is from the last week of the Granite Games Qualifier. The intent here is to bring our heart rates up with the 150 double unders, and then work through two movements under tension with the higher heart rate. If you focus on breathing through your nose and out through your mouth every step of the FRWL = front rack walking lunge, and then again during the thrusters you will be in good shape. This is a flat out grind, so find a sustainable level of effort around 85-90% the entire time. Closing out with the doubleunders means we really need to keep our patience (with ourselves) as we wrap these up. If you miss, simply restart and keep moving.

The weight target is 50/35, but you should adjust this workout to fit your fitness today. There is a 20 minute time cap for all athletes today.

Double unders – adjust to singles, do a set of burpees, jump to a plate, many options …

Weight – dumbbells and bruteforce sandbags would be grand today. You should be able to complete a 25ft distance with the weight in the lunge.

Lunges – you can go no weight or FRWL with the weight of your choice. Holding a KB high need the chest is also a nice adjustment

Thrusters – again, many weight choices .. adjust to work around any movement requirements.

BOX Brief

Rock climbing was a blast – if you haven’t gone, join in the next time .. we will be visiting the I-85 Stone Summit location next time!

4th of July classes are 8am and 11am. Partner HERO WOD style

Tuesday 5am is Big Red’s coaching debut, excited to have such a talented and seasoned coach join our team. He has been shadowing and working with our team this past month and glad to welcome him to our part time staff

OPEN invite to join in and climb at the Kennesaw STONE SUMMIT rock climbing facility. NO Climbing experience required. Come, play, have fun ..

SUNDAY, JULY 1st 1pm-4pm (they open at 11am and close at 6, so enjoy as long as you can!) .. Kennesaw location

If you know how to belay than you can help us hit more walls. If not they have automatic belay systems too. Athletic clothes for today. We’ll meet at lobby and just find a few spots to play and climb. Kids can climb too but are limited in some areas.

We are their customers so let’s bring our best and have fun. You’ll have to complete their waiver online and then pay for entrance + gear …

http://www.ssclimbing.com/stone-summit-kennesaw/

PRICING DETAILS:
Adult with rental gear $20
Adult without rental gear $17
Child (12 & younger) with rental gear $17
Child (12 & younger) without rental gear $14

*Gear rental includes harness, belay device, shoes, and chalk bag with chalk

Strength

Power Clean

WOD – “Sean”

10 Rounds for time
11 C2B
22 Front Squats 75/55

WOD Brief

U.S. Army Staff Sergeant Sean M. Flannery, 29, of Wyoming, Pennsylvania, assigned to the 2nd Battalion, 502nd Infantry Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based in Fort Campbell, Kentucky, was killed on November 22, 2010, in Kandahar province, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his fiancee Christina Martin, mother Charlene Flannery, and brothers Sergeant Brian Flannery and Devin Flannery.

The Strength today is power clean and we’ll continue our triples for this cycle. Aim for as close to parallel as possible, as this will help you make heavier lifts and prime your body for the WOD.

Today we give respect in a HERO WOD. Please modify the squat weight to something that can be done in 2 sets or less start to finish. Modifying to an air squat may be the answer for some and that is OK. Modifying Rounds is a good plan too. We have done this much volume squatting and pulling. Of course, if you’re doing Granite Games.. NO

The workout is 10 rounds … first 11 chest to bar and then front squats taken from the ground. Let’s go big before the weekend.

Box Brief

Coalition Food and Beverage is OPEN!!!  Visit our friends and fellow athletes Ryan and Woody’s latest restaurant in downtown Alpharetta! Congrats to these gentlemen for the hard work.

4th of July we’ll have 2 classes for our Freedom workout, regular schedule remaining week

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

Push Press

WOD – “Devil Dance”

5 Devils Press w/ no jump burpee behind plate 35/25
15 Air Squats
5 min AMRAP
Rest 3 min
10 min AMRAP
5 Devils Press with Plate
200m run

WOD Brief

Strength will have us continuing our linear progression – build from the last few week’s numbers. In most cases we should see 2.5-5lb gains depending on your consistency these past days of training. Given it is a push press – you can clean it from the ground for extra fun, or take it from a rack – focus on straight up and down drives today on the push press, the better we stay in tension the better we’ll transfer our power through the bar and up.

The WOD includes a devil press. This is a movement we have done in our weekend classes and is a fun addition. The flow today includes a no jump burpee. This means at 3, 2,1, go .. you will first perform a burpee and stand up, no jump, then pick up plate and swing it from the ground to overhead (think a kettlebell like movement) – massive hip drive here with a mindful engaged back. Adjust the weight if you need.

We will then perform 15 air squats and repeat for 5 minutes. This will be fast as possible. The weight will slow us down a bit, but those air squats could be accomplished in 20 seconds if a bear is chasing us.

We will rest and put on our running shoes … now we perform another AMRAP for 10 minutes … now with JUST a devils press (no burpee at all) and then a 200m hard run.

Take time to get the movement in a flow that works for you – only the side of the plate needs to touch the ground for each rep – DO NOT roll the plates, drop them flat or place them down.. .nobody wants to be run over by a rolling 35/25lb piece of rubber.

Box Brief

Coalition Food and Beverage is OPEN!!!  Visit our friends and fellow athletes Ryan and Woody’s latest restaurant in downtown Alpharetta! Congrats to these gentlemen for the hard work.

4th of July we’ll have 2 classes for our Freedom workout, regular schedule remaining week

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

Team Mile Challenge

WOD

4 rounds for time
30 TTB
45 cal bike
150 DU
45 cal ski

WOD Brief

Post dead lifts we will focus on getting our heart rate up to max speed with a balance of running, biking, skiing, jumping, and straight bodyweight work. Partner up and let’s go!

The Team Mile Challenge is the first part of class – if you hit this at max speed, take a few minutes properly before class starts to warm-up. No need to go from resting to full on sprint if not. The Mile challenge can be a warm-up or something glorious.

TEAM WOD today begins with 40 toes to bar. We’ll scale to kettlebells on the ground today. The bike should be quick easy work for the team, so adjust calories if needed. Double unders should be split between team. We end on a SKI  for calories.

4 rounds means the reps will begin to accumulate, but as designed you should be able to move quickly as a unit. Can anyone go sub 15 minutes?

Box Brief

Coalition Food and Beverage is OPEN!!!  Visit our friends and fellow athletes Ryan and Woody’s latest restaurant in downtown Alpharetta! Congrats to these gentlemen for the hard work.

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.