Author: Sarah Bryan

12.21.2018

WOD:

Strength:

Front Squat-ONE REP MAX!

WOD:

AMRAP 12

150 Wall Balls

90 Double Unders

30 DB Push-ups or HRPU

COOL DOWN

3 Minute Any Machine Flush+3 Minutes of Foam Rolling

WOD Brief:

Today is the day! One rep max front squat, let’s see how well this cycle has worked and put it to the test. Maintain perfect form over more weight on the barbell today. Dig deep and don’t be afraid to fail!

The wod today is nothing short of spicy. Starting off with only 150 wallballs(said no one ever), going into 90 double unders and rounding off with push ups…the challenge will be getting back to the wallballs! This is a simple metcon, not easy, but simple and if it hurts(in a good way) then you’ve done your job. Let’s get it, Friday!

Box brief:

12.24:8am&12pm/Closed Christmas Day/12.26:8am&12pm

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.

12.20.2018

WOD:

Teams of 3

“Buzz Lightyear”

14 minute AMRAP

100 pull ups

100 cal row

AMRAP thrusters (115/75)

Rest 5

14 minute AMRAP

100 cal bike erg

70 power cleans (155/105)

AMRAP burpees over barbell

WOD Brief:

Team up, have fun and kick that high intensity into gear! Two fourteen minute amraps separated with plenty of rest to go hard in both segments. You can break up reps however you see fit, but all team members must contribute to the work. We start with a chipper of two movements and then in remaining time we have either an amrap of thrusters(ouch) or burpees(double ouch)…your score will be the total number of thrusters/burpees completed within the 14 minutes. So go hard, go fast, and get all the work in!

Box brief:

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.

12.19.2018

WOD:

“Filthy Fifty”

50 box jumps (24/20”)

50 jumping pull ups

50 KBS (53/35)

50 walking lunges

50 K2E

50 push press 45/35

50 back extensions

50 wall balls (20/14)

50 Burpees

50 DU

WOD Brief:

10 exercises, 50 reps of each….ouch! Pacing is key as this workout gets progressively harder with each movement. This workout is 500 total reps. Nothing should be heavy and we must pace accordingly! We would suggest that you go slightly slower than a sprint pace, 85% effort throughout. Today is all about moving, being efficient, having a little fun, and staying safe!

Box brief:

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.

 

12.18.2018

Skill:

Muscle Up Practice!

WOD:

4 Rounds for Time

7 devils press (50/35)

14 Chest to Bar / 7 ring muscle ups

21 burpees to plate (45)

WOD Brief:

Oh the ever so dreaded, yet beautiful muscle up! Ever since the CrossFit Games introduced the bar muscle up in2012 the movement has become a staple to all competitors and a right of passage for many day to day CrossFitters that need a new obstacle to overcome. The bar muscle up at it’s most basic form begins hanging from a bar with an overhand grip and finishes in a support position above the bar, yet it is not at all that easy, takes brute strength and time to master. Let’s focus on a few things today and maximize our practice time, talk with your coach about a good progression for you:

-Fix Your Grip: Take an active grip just outside shoulder width. This will help you more effectively engage your lats and pull with more strength. Ensure that your pinky knuckles are wrapped over the bar as well. Grip is essential to executing many hanging elements in gymnastics and the relationship with the bar is a gradual process. You need an active grip that allows for back and lat engagement but at the same time don’t death grip the bar or you may lose an entire layer of skin in the process.

-Harness Momentum: Engage your core and keep the body tight in your hollow body position to better harness momentum. By staying tight you’ll allow for better transitioning from position to position which means a more efficient movement.

-Scoop and Look: Scoop with your toes, look above the plane of the bar and pull the bar as close to the hips as possible. Sit up a little bit to initiate the transition into the support position. Why scoop with the toes? It’s a much more efficient movement. Efficiency allows for a linear frame of execution where we are bleeding power and momentum but directing vertically into moving the body above the plane of the bar.

The wod today is nice and meaty. Four rounds of three tough movements, the dreaded devils press (a movement featuring two dumbbells of the same weight, and is essentially a combination of a dumbbell burpee, and a double dumbbell snatch), then into chest to bar or muscle ups and finishing with burpees. Best approach today would be to find a pace that you can hold and move efficiently throughout all four rounds, don’t take breaks/breathers but move steadily until you are done.

Box brief:

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.