Author: Sarah Bryan

“The Grand Finale!”-Teams of 3

7 min AMRAP

50 TTB

50 Hang Power Cleans (135/95)

AMRAP Box step overs (24/20) (50/35)

Rest 3

7 min AMRAP

15 Rope Climbs

45 Power cleans (155/105)

AMRAP Cal Row

Rest 3

7 min AMRAP

50 Deadlifts (185/125)

50 Deadlifts (225/155)

AMRAP Deadlifts (275/185)

WOD Brief:

Triple threat today! 3 amraps, 3 people, 3 movements…oof! Each amrap is separated by 3 minutes “rest” aka (set up for the next round) and each one will last for 7 minutes. The reps are high, but broken up correctly and scaled properly it will be achievable! The last 7 minute doozy is all deadlifts, be especially wise when picking weights here and proper form MUST be maintained with each rep.

Box brief:

Nutrition Challenge kicks of January 7^th

REFERRAL PROGRAM-Click herefor more information…bring friends and get free things!

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

Able to donate and help build a hospital??  Please donate to help us build a hospital in Rwanda – here is the link

Rwanda fundraiser shirts are in…please pick them up next time you come to class!

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.

12.28.2018

Strength:

Push Press

5×5

WOD:

21-15-9

HSPU

42-30-18

Cal Row

KBS (53/35) (70/53)

WOD Brief:

Switching gears from the leg intensive Thursday, into a shoulder doozy Friday! Just as we did on the 5×5 back squats, ideally we reach a fairly heavy weight for the push presses and keep the weight the same across all five working sets. Remember when doing these today that a push press is initiated by intensive dip+drive with the legs and finished with the shoulders/arms!

The wod is going to be a moderately long pacer with hspu(half the reps), calories on the erg and some kettlebell swings. Simple, effective, and will make you a stronger human being. Enjoy it!

Box brief:

Nutrition Challenge kicks of January 7^th

REFERRAL PROGRAM-Click herefor more information…bring friends and get free things!

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

Able to donate and help build a hospital??  Please donate to help us build a hospital in Rwanda – here is the link

Rwanda fundraiser shirts are in…please pick them up next time you come to class!

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.

12.27.2018

Strength:

Back Squat:

5×5 (2 min rest bt sets)

WOD:

15.3- AMRAP 14

7 Muscle up

50 wall balls

100 DU

WOD Brief:

Time for those gainz today team! We are coming out of the gate doing a five by five on back squats…the king of all strength work. If you choose your weight properly, you will understand the deceiving way of a simple 5×5. We want perfect form, but a challenging weight throughout all five sets…work up to a heavy set and keep the weight the same across all work sets today.

Following the amazing leg gains, we have a classically simple blast from the past: games wod 15.3. A royal 14 minute doozy of muscle ups(upper body pulling movement), followed by the favorite wall ball, finishing with double unders. There is perfect no strategy here beyond moving hard, moving fast, and fully expecting to be laid out after the completion of this wod.

Box brief:

Nutrition Challenge kicks of January 7^th

REFERRAL PROGRAM-Click herefor more information…bring friends and get free things!

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

Able to donate and help build a hospital??  Please donate to help us build a hospital in Rwanda – here is the link

Rwanda fundraiser shirts are in…please pick them up next time you come to class!

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.

12.26.2018

WOD:

“Debauchery Detox”-Teams of 3:

AMRAP 12

100 Cal Bike Erg

100 DB snatch (50/35)

AMRAP Burpee Box Jump Overs

Rest 3

AMRAP 12

100 Cal Ski

40 Sandbag over Shoulder (100/60) (150/100)

AMRAP DUBZ

REST 3

AMRAP 3

Max Assault Bike Calories

WOD Brief:

Welcome back! Nothing kicks the rear right back in gear like some “debauchery detox”! Today we have three amraps, separated by three minutes rest, completed in teams of three with one person working at a time. First you will complete 100 calories on a machine, then 100 reps of either DB snatches (rd 1) or sandbag tosses(rd 2), once this is completed…in the remaining time you will accumulate as many reps of either burpees or double unders. Your score is the total number of burpees, double unders, and assault bike calories. Holy spicy fun times!

Box brief:

Class Times for 12.26: 8am & Noon

Nutrition Challenge kicks of January 7^th

REFERRAL PROGRAM-Click herefor more information…bring friends and get free things!

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

Able to donate and help build a hospital??  Please donate to help us build a hospital in Rwanda – here is the link

Rwanda fundraiser shirts are in…please pick them up next time you come to class!

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.

12.24.2018

WOD:

“12 days of Christmas”

1 200m run

2 Pull ups

3 TTB

4 FRWL (115/80)

5 STOH (115/80)

6 Hang Power Cleans (115/80)

7 Deadlift (115/80)

8 Burpees laterally over Barbell

9 Box Jumps (30/24)

10 GHDSU

11 Cal row

12 Snatches (115/80)

WOD Brief:

12 DAYS OF CHRISTMAS DAY IS FINALLY HERE! This one is long, it’s hard, and requires mental and physical grit. The intent of today is to sweat, but more importantly have fun and celebrate the season with the NBK family.

Box brief:

Christmas Eve Classes: 8am & Noon/Closed Christmas day/12.26:8am& Noon

Nutrition Challenge kicks of January 7^th, contact 678.894.5349 to sign up.

REFERRAL PROGRAM-Click herefor more information…bring friends and get free things!

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

Able to donate and help build a hospital??  Please donate to help us build a hospital in Rwanda – here is the link

Rwanda fundraiser shirts are in…please pick them up next time you come to class!

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.