247 Virginia St 14201 |Call:716.392.8818 |
December 17, 2017
December 17, 2017

December 17, 2017


Announcements

The gym will be closed for remodel Fri. Dec 22nd – Mon. Dec 25th. Reopening Tuesday Dec 26th.

CrossFit Nickel City – WOD

A1: Metcon (Time)

2 rounds:

20 Clean and Jerks (135/95)

20 Box Jumps (24/20)

20 Wall Ball (20/14)

20 Hang Snatch (95/65)

20 Box Jumps

20 Wall Ball

20 Squat Cleans

December 16, 2017

December 16, 2017


Announcements

The gym will be closed for remodel Fri. Dec 22nd – Mon. Dec 25th. Reopening Tuesday Dec 26th.

CrossFit Nickel City – WOD

A1: Bench Press (1 RM)

B1: Metcon (Time)

For time:

15 Air Squats

5 Hang Power Snatches (95/65)

5 Overhead Squats

20 Cal Row

Rest 60s

15 Air Squats

5 Hang Power Snatches (95/65)

5 Overhead Squats

15 Cal Row

Rest 60s

15 Air Squats

5 Hang Power Snatches (95/65)

5 Overhead Squats

10 Cal Row

Rest 60s

15 Air Squats

5 Hang Power Snatches (95/65)

5 Overhead Squats

5 Cal Row

December 15, 2017

December 15, 2017


Announcements

The gym will be closed for remodel Fri. Dec 22nd – Mon. Dec 25th. Reopening Tuesday Dec 26th.

CrossFit Nickel City – WOD

WU: Warm-up (No Measure)

3 rounds:

6 Tempo Ring Row (2020)

20 Band Tricep Extension

OR

15 Bench Dips

A1: Metcon (15 Rounds for reps)

15 Minute EMOM:

3 Deadlifts (55%)

5 Burpee Over Bar

B1: Handstand Push-ups (AMAP)

Strict!

If HSPU cannot be performed yet, go to section D and work through whichever level you have yet to complete.

C1: Handstand Push-ups (AMAP)

KIP!

D1: Handstand Push-up Progression

Level 1:

1. Push-up: 3 x Max Reps/Rest 60s

*Men > 45, Women >30

2. Headstand Weight Transfer: (1) 3 x 5, (2) 3 x 8, (3) 3 x 10

*Against the wall, focus on control

3. Ring Dips: 3 x Max/Rest 60s

*Men > 30, Women > 15

4. Box HSPU (Negative only): (1) 3 x 3, (2) 3 x 4, (3) 3 x 5

Level 2:

1. Headstand Weight Transfer Press Out: (1) 3 x 5, (2) 3 x 8, (3) 3 x 10

*Master against the wall, then master freestanding

2. Gymnastic Crunch: 3 x Max Reps/Rest 60s

*Men > 45, Women > 30

3. Wall Walk Holds: 4 x 15s/Rest 30s

4. Tempo Box HSPU (3030): (1) 3 x 5, (2) 3 x 8, (3) 3 x 10

Level 3:

1. Handstand Push-up Negative: (1) 3 x 3, (2) 3 x 5, (3) 3 x 7

*Master 3 second lowering, then master with deficit

2. Headstand -> Feet to Wall: 3 x 5

*Feet together, then feet apart

3. Box HSPU: 3 x Max/Rest 60s

*Men > 30, Women > 15

Level 4:

1. Lunge to Handstand (freestanding): 3 x 10

*Under control, start with 1/4 raising, then 1/2, then 3/4, then full

2. 1/4 (then 1/2, 3/4, full) Strict HSPU: 3 x 3

*Master each position, then master each position in complex form

3. Kipping HSPU: 3 x 3

4. Strict HSPU: (1) 3 x 3 (2) 3 x 5

Level 5:

1. Free Standing Handstand Hold: 4 x 15s/Rest 30s

2. Deficit Kipping HSPU: (1) 3 x 3, 4 inch (2) 3 x 3, 6 inch (3) 3 x 3, 8 inch

3. Deficit Strict HSPU: (1) 3 x 3, 4 inch (2) 3 x 3, 6 inch (3) 3 x 3, 8 inch

December 14, 2017

December 14, 2017


CrossFit Nickel City – WOD

WU: Warm-up (No Measure)

2 x 10 Floor Angels

2 x 15 Shoulder External Rotation

A1: Back Squat (1 RM)

B1: Metcon (Time)

For time:

100 Double Unders

Then,

3 – 6 – 9 – 12 – 9 – 6 – 3

Push Press (95/65)

Toes-to-Bar

Slam Balls (40/30)

December 13, 2017

December 13, 2017


CrossFit Nickel City – WOD

WU: Warm-up (No Measure)

3 rounds:

Single Arm OH Carry

A1: Metcon (Time)

For time:

“100%.”

40 Box Jump Overs (24/20)

30 Slam Ball (40/30)

B1: Metcon (Time)

18 – 15 – 12 – 9 – 6 – 3

Pull-ups

Bike Cals

KB Swings (32/24)

December 12, 2017

December 12, 2017


CrossFit Nickel City – WOD

WU: Warm-up (No Measure)

3 rounds:

6 Scap Pull-ups

8 Eccentric Push-ups

A1: Metcon (Time)

6 Rounds:

8 Right DB Push Press (50/35)

5 Right DB OH Lunge

3 Pistols (right)

8 Left DB Push Press (50/35)

5 Left DB OH Lunge

3 Pistols (left)

B1: 500m Row (Time)

Max Effort 500m Row
Choose either B1 or B2. Or if you’re feeling really good, go for both.

B2: 30s Cal Bike (AMRAP – Reps)

Max effort.

December 11, 2017

December 11, 2017


CrossFit Nickel City – WOD

WU: Warm-up (No Measure)

8 Turkish Get-ups
Light weight, perfect reps only.

A1: Clean (1 RM)

B1: Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

December 10, 2017

December 10, 2017


CrossFit Nickel City – WOD

A1: Metcon (7 Rounds for reps)

E2MOM for 14 Minutes:

Power Snatch

Behind-the-Neck Push Press

2 Overhead Squats (115/80)

10 Chest-to-Bar Pull-ups

B1: Metcon (7 Rounds for time)

7 Rounds:

150m Row

Rest 60 seconds
Record each 150m.

December 9, 2017

December 9, 2017


CrossFit Nickel City – WOD

A1: Bench Press (3 x 80%, 1 x 85%, 1 x 90%, 1 x 93%, 1 x 97%)

B1: Metcon (Time)

12 Rounds:

3 Front Squats (135/95)

7 Burpee Over Bar

Rest 30s

December 8, 2017

December 8, 2017


CrossFit Nickel City – WOD

WU: Warm-up (No Measure)

3 rounds:

6 Tempo Ring Row (2020)

8 KB High Pulls per arm

A1: Metcon (Time)

3 rounds:

6 Turkish Get-ups (24/16)

50 KB Swings

6 Pistol

Rest 1:00 Minute

B1: Handstand Push-up Progression

Level 1:

1. Push-up: 3 x Max Reps/Rest 60s

*Men > 45, Women >30

2. Headstand Weight Transfer: (1) 3 x 5, (2) 3 x 8, (3) 3 x 10

*Against the wall, focus on control

3. Ring Dips: 3 x Max/Rest 60s

*Men > 30, Women > 15

4. Box HSPU (Negative only): (1) 3 x 3, (2) 3 x 4, (3) 3 x 5

Level 2:

1. Headstand Weight Transfer Press Out: (1) 3 x 5, (2) 3 x 8, (3) 3 x 10

*Master against the wall, then master freestanding

2. Gymnastic Crunch: 3 x Max Reps/Rest 60s

*Men > 45, Women > 30

3. Wall Walk Holds: 4 x 15s/Rest 30s

4. Tempo Box HSPU (3030): (1) 3 x 5, (2) 3 x 8, (3) 3 x 10

Level 3:

1. Handstand Push-up Negative: (1) 3 x 3, (2) 3 x 5, (3) 3 x 7

*Master 3 second lowering, then master with deficit

2. Headstand -> Feet to Wall: 3 x 5

*Feet together, then feet apart

3. Box HSPU: 3 x Max/Rest 60s

*Men > 30, Women > 15

Level 4:

1. Lunge to Handstand (freestanding): 3 x 10

*Under control, start with 1/4 raising, then 1/2, then 3/4, then full

2. 1/4 (then 1/2, 3/4, full) Strict HSPU: 3 x 3

*Master each position, then master each position in complex form

3. Kipping HSPU: 3 x 3

4. Strict HSPU: (1) 3 x 3 (2) 3 x 5

Level 5:

1. Free Standing Handstand Hold: 4 x 15s/Rest 30s

2. Deficit Kipping HSPU: (1) 3 x 3, 4 inch (2) 3 x 3, 6 inch (3) 3 x 3, 8 inch

3. Deficit Strict HSPU: (1) 3 x 3, 4 inch (2) 3 x 3, 6 inch (3) 3 x 3, 8 inch