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August 11, 2018

CrossFit Nickel City – WOD

A: Metcon (Time)

5 Rounds for Time

8 Bench Press

50 Double Unders
Intent: Seeing the interaction between fatiguing the chest and shoulders and how it affects your double under skills. If 50’s are too much, then bring it down to 30’s. You’re not meant to be stuck on the jump rope for forever.

Fitness: 95/65, SU – 100

Rx: 135/95

Rx+: 155/105

B: Metcon (AMRAP – Rounds and Reps)

E2MOM x 8R

First 2 Minutes:

10 Deadlifts

10 Power Cleans

Second 2 Minutes:

400m Run
Intent: Developing strong hinging patterns/hamstring endurance. Break up the barbell intelligently, you don’t have to go unbroken. For the run, either pace it and run the risk of stealing into the next minute, OR sprint it and then try to recover.

Fitness: 95/65, 300m Run

Rx: 135/95

Rx+: 155/105


  • January 22, 2019

    CrossFit Nickel City - WOD

    A: Front Squat (4 - 6 x 4 at 80-85%; rest 2 Minutes)

    Autoregulation. This should take 15-20 minutes.

    B: Metcon (Time)

    For Time:
    3 - 6 - 9 - 12 - 15 - 12 - 9 - 6 - 3
    Cals Row

    Time cap: 16 Minutes
    Intent: Pulling endurance. Its 75 reps per movement. Adjust the rep scheme accordingly to meet the time cap! Be ease on the smaller rounds, don't spike your heart rate.

    Fitness: Ring Rows/Banded Pull-ups
    Rx: As Written
    Rx+: CTB Pull-ups
    Rx++: Weight Vest w/ above

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