WOD-News

Schedule change: 4:30pm at NBK; 5:30 & 6:30 at CITY HALL

Strength

Farmer Carries + Double OH

WOD – “Snap Crackle Pop”

20 Russian KB Swing (70/53)
20 Jumping Lunges
AMRAP 12

WOD Brief

Alive in Roswell event is today! Come by and train with us at City Hall and then enjoy the festivities all night. It is an awesome event. We will have kettlebells, music, and the entire downtown Roswell to enjoy in the evening afterwards!

If you are on Snapchat we have a special event filter set, snap and share to win a free NBK shirt! SEE Schedule changes below for Thursday

Strength will be very heavy on the carries and then work focusing on double overhead strength. We’ll spend a good amount of time on position before getting heavy, but it is so beneficial that we can’t not hit this position.

The WOD is designed for a heavy kettlebell than you usually grab. Russian swings are just about / above eye level. Lots of hit drive and these will just become a decision for you to keep going with 20 reps.

The jumping lunges challenge our ability to coordinate and handle ballistic movements. Fantastic and simple. Drive hard, land softly when having those knees touch and this will be fantastic.

Tomorrow we hit Nukes the hero WOD, so keep off the barbell today so you are ready to honor that hero.

Box Brief

Schedule changes for Thursday:
4:30 at NBK
5:30 at City Hall (opposite side of circle)
6:30 at City Hall

High School Athletic Program has officially launched! Excited to be the headquarters for one of the leading athletic program in the State. Plus how fun will it be for us to train alongside these athletes!

Lights – they are HERE!!! Prepare for the brightness!

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

Strict Press + Push Press

WOD – “NBK-Dozen”

4 rounds
3 min AMRAP
500m ski
Max Rep DB Snatch (50/35)
Rest 1 min between rounds

WOD Brief

Alive in Roswell event is this Thursday! Come by and train with us at City Hall and then enjoy the festivities all night. It is an awesome event.

If you are on Snapchat we have a special event filter set, snap and share to win a free NBK shirt! SEE Schedule changes below for Thursday

Today we hit four rounds of speed work. The SKI is an all out go and in the remaining time (3 min clock), athletes will complete max dumbbell snatches (must have both bells touching the ground every rep). A 1 minute rest will be between every round and then athletes will go again.

These are reverse movement patterns and your heart rate will be high, but in good safe movements. Dropped dumbbells = no RX

Box Brief

Schedule changes for Thursday:
4:30 at NBK
5:30 at City Hall (opposite side of circle)
6:30 at City Hall

High School Athletic Program has officially launched! Excited to be the headquarters for one of the leading athletic program in the State. Plus how fun will it be for us to train alongside these athletes!

Lights – they are HERE!!! Prepare for the brightness!

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.

Desiree Linden, won the Boston Marathon 2018

Strength Work

Power Clean

WOD – “Unrelenting”

400m Run
7 Sandbag over Shoulder (100/60)
7 Burpee Box Jump Over (30/24)
5 rounds

WOD Brief

Mark your calendars – Thursday PM we will have NBK at City Hall hosting training during the Alive in Roswell event.  We will have our 5:30 class AT City Hall. Classes Thursday afternoon are 4:30pm at NBK, and then 5:30 at City Hall. We’ll have the table through 7, so if you get stuck come on and we’ll get fit before we head to Canton Street. Check out our Snap Chat Filter and use it too for the event!

Today we are hitting heavy power cleans – Stay tight and drive hard out of the bottom. Let’s stay power since we did Front Squats on Monday. Squat if you must, but go for power.

The WOD (named after Desiree being known as “the definition of unrelenting”) has a fast 400m – or 3 laps. Sand bags are taken from the ground (should be lapped) and then hoisted up and over your shoulder so the bag lands behind you. Burpee box jump overs – no hip extension at the top, but chest to deck – 2 feet back and out required. You must jump up, but can step down on alternate side.

This is for time, so you should be moving pretty quickly here throughout. Yes, fatigue will start to accumulate but focus on your breath and moving swiftly.

Box Brief

ALIVE AT FIVE – THURSDAY, See you there

High School Athletic Program has officially launched! Excited to be the headquarters for one of the leading athletic program in the State. Plus how fun will it be for us to train alongside these athletes!

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 Work

Front Squat

WOD – “Kipping Dragon”

1k Row
Then,
10 Rounds
4 HSPU
8 TTB
12 Air Squats
For time

WOD Brief

Mark your calendars – Thursday PM we will have NBK at City Hall hosting training during the Alive in Roswell event. These are a lot of fun and we are lucky to be so close to all the action. We’ll post times – come by train / chat with us and then indulge in the evening with friends and neighbors. Everyone who does the workout (30 mins of awesome) will win prizes to enjoy that evening around Roswell.

But first … the work. Today Front Squats – work up and then lets push heavy sets. If your knees are wonky, feel free to scale to back squats or another movement.

The WOD begins with a quick 1,000meter row. Moving here should be faster than your 2k pace, but not an all out sprint. A good goal for guys is 3:30-3:45, ladies perhaps 4:10-4:50. It’s ok if your heart rate is high. In fact, this is a great place to move, but know – if you sprint it out, you are only gaining maybe 15 seconds. Instead, hitting this at 90% ish and going straight into the HSPU is a far better result and training.

From the row we move between HSPU, toes to bar, and then air squats. These can be pretty quick if you remove all hesitation between each movement. That will in fact give you a better training day and faster time!

HSPU – can be a kip .. if you don’t have HSPU please adjust to a box in a pike. Many other scales available – have fun and elect one today that keeps you moving while staying in “your lane” (meaning train to your intensity and intently in the movements you are using today).

Toes to bar – adjustments can be any hanging version or laying on the ground (v-ups or toes 2 a kettlebell) are lovely and just in time for summer season 😉

Air squats, just go. You should be moving swiftly here and prepping yourself to go back into the handstand pushups. Visualize the HSPU you are about to execute and then just do it. Interesting thought – your air squats with a strong hip opening is just like the kip in the HSPU, so remember that motor pattern.

Box Brief

ALIVE AT FIVE – THURSDAY, See you there

High School Athletic Program has officially launched! Excited to be the headquarters for one of the leading athletic program in the State. Plus how fun will it be for us to train alongside these athletes!

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 Work

Squat Snatch

WOD – “True Colors”

120 DU
60 Wall balls
30 Power Snatch 75/55
AMRAP 20

WOD Brief

Strength will work on position and getting under a heavy squat snatch. Work to make a good squat on everyone – focus on quickness and position.

The WOD is built upon Randy the HERO WOD with several adjustments – we begin with 120 double unders. These shouldn’t be hair on fire, but manageable blocks of DUs. This will allow you to go the distance. Keep those elbows tucked back and forearms against the body to keep the shoulders chill.

Wall balls – break these up, but move quickly in the pauses. We have combined these before and should have some good capacity if we push the sets while not hitting fatigue.

Finally, RANDY … if we did this hero wod by itself we would go 99% effort and speed and be ok with blowing up on the last few reps – not today. You need to be aggressive (light bar) but this can’t be randy speed.

The approach for this workout should be a focus on your rounds. Finish round one at a strong pace and challenging – we should be challenged on the first round. When you return to the DU – use this time to begin recovering your heart rate, relaxing your grip, and giving those shoulders a break. Then back to the wall balls and snatches. Round 2 will be harder, it’s ok. Keep your eyes up and challenge yourself. smaller sets with shorter rest. You won’t be recovering that grip or shoulders anytime in the workout, so just accept and move on.

For those moving to rounds 3, and 4, etc … stay steady until 5 mins remain on the clock – then just go .. it seems like a bigger body of time and it is – because you are going to be able to get through 2 if not all 3 movements again if you kick it here.

Closing out this week with a chance to let our true colors shine 😉

Be positive, push your neighbor, give some high fives, and encourage each other. Do it – it’ll help them get that one more rep they needed and you’ll get that boost making an impact.

Box Brief

High School Athletic Program has officially launched! Excited to be the headquarters for one of the leading athletic program in the State. Plus how fun will it be for us to train alongside these athletes!

Lights – they are HERE!!! Prepare for the brightness!

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.