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November 19, 2018
November 19, 2018

November 19, 2018


CrossFit Nickel City – WOD

A: Power Clean (4 x (3 x 3, rest 10s); rest 120s)

Off 1RM Power Clean (80-90% of 1RM Clean).

Set 1: 67-73%

Set 2: 73-77%

Set 3: 77-83%

Set 4: 73-77%

B: Metcon (AMRAP – Rounds and Reps)

14 Minute Alternating EMOM:

Odd:

2 x KB Complex per side

(Single Arm KB Swing +

Single Arm KB Clean to Lunge +

Thruster out of Lunge +

Single Arm KB Front Squat)

Even:

15/10 Row Cals
Intent: Kettlebell efficiency! The cals on the rower should be challenging, but should not eat up the entire minute. Adjust accordingly!

Fitness: 16/8kg

Rx: 20/12kg

Rx+: 24/16kg

November 18, 2018

November 18, 2018


CrossFit Nickel City – WOD

A: Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

Atlas Stone Shoulder Squat x 10

Atlas Stone Front Carry Hold x 30s

Toes-to-Bar x 10
Intent: Odd object and grip work.

Fitness: Hanging Knee Raises

Rx: Choose appropriate weight for atlas stones

B: Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

20 Single Arm OH Lunge

30/21 Row Cals
Intent: Cardio work!

Fitness: 35/20

Rx: 50/35

C: Metcon (Time)

For Time:

30 Burpee Muscle-ups

Or

30 Burpee Pull-ups

November 17, 2018

November 17, 2018


CrossFit Nickel City – WOD

A: Metcon (AMRAP – Rounds and Reps)

6 Minute EMOM:

7 Hang Power Clean

7 Burpee Over Bar
Intent: Speed work. Move fast here, try to get as much rest as possible each minute.

Fitness: 55/45

Rx: 75/55

Rx+: 95/65

B: Metcon (Time)

4 Rounds for Time:

12 Double DB Bent Over Rows

12 Double DB Side Carry Lunges

12 Double DB Power Clean

12 Deficit Push-ups

Rest 2:00 Minutes
Intent: Aim for negative splits. Feel out the first round, then pick up speed in the later rounds.

Score time without the rest.

Fitness: 35/20

35 plate/25 plate for deficit

Rx: 50/35

45 plate/35 plate for deficit

November 16, 2018

November 16, 2018


CrossFit Nickel City – WOD

A: Power Snatch (4 x (3 x 3, rest 15s); rest 120s)

Off 1RM Power Snatch (80-90% of 1RM Snatch).

Set 1: 60-65%

Set 2: 65-70%

Set 3: 70-75%

Set 4: 60-65%

B: Metcon (Time)

For Time:

30 Box Jumps

30 Chest-to-Bar Pull-ups

30 Front Squats

30 Push Press

30 Wall Ball

30 Burpee

Time Cap: 16 Minutes
Intent: Local muscle endurance! Your quads are going to be feeling this one!

Fitness: 95/65, Pull-ups

Rx: 115/85

November 15, 2018

November 15, 2018


CrossFit Nickel City – WOD

A1: Back Squat (4 x 5, 70%)

A2: Metcon (Weight)

Front Foot Elevated Lunge: x 6 per side
Superset a1 and a2.

Use two DBs or KBs carried at the side, record weight as single DB/KB. (i.e. If you used two 20 lb DBs, you record 20lbs.)

B: Metcon (Weight)

Every 90s “on the Minute” x 15:

1 Clean and Jerk
Intent: Taking all the extras away and focusing solely on the clean and jerk. We’re looking for a heavy 1RM (possibly a PR!). Come focused and ready to play, you’ll have about 23 minutes to hit something heavy.

Fitness:

Clean, no jerk.

Rx:

Start around 75% of 1RM Clean and Jerk. Add 5lbs. to the bar each round.

November 14, 2018

November 14, 2018


CrossFit Nickel City – WOD

A: Deadlift (4 x (5 x 1, rest 20s); rest 120s)

Based off 5RM.

Set 1: 80-85%

Set 2: 83-87%

Set 3: 85-90%

Set 4: 83-87%

B: Metcon (AMRAP – Reps)

16 Minute EMOM:

1. Barbell Bent Over Rows x 8

2. Front Rack Lunge x 6/s

3. Max Overhead Hold

4. Rest
Intent: Strength metcon. Challenge yourself on the weight in the barbell movements.

Each round =

20 + OH Hold seconds

Note: If no OH, then perform a max front rack hold.

Fitness: 95/65

Rx: 115/85, increase wt. by 5-10 lbs each round.

Rx+: 135/95, increase wt. by 5-10 lbs each round.

November 13, 2018

November 13, 2018


CrossFit Nickel City – WOD

A: Push Press (4 x (3 x 3, rest 10s); rest 120s)

Based off 3RM.

Set 1: 57-63%

Set 2: 63-67%

Set 3: 67-73%

Set 4: 63-67%

Note: If your triceps are shot from yesterday, take a rest day. Or, you know, change the exercise to something doesn’t involve pressing! Like bent over rows.

B: Metcon (2 Rounds for reps)

2 x 2:00 Minute work/1:00 Minute Rest

35 KB Swings

Max Double Unders
Intent: Double under efficiency! Transitions are going to have to be fast!

Fitness: 20/12kg, DU attempts

Rx: 24/16kg

C: Metcon (2 Rounds for reps)

2 x 2:00 Minute work/1:00 Minute rest

20 KB Snatches

Max Pull-ups
Intent: Speed work! Game plan when you’re going to break to get the most amount of reps.

Fitness: 20/12kg, Inverted Ring Rows

Rx: 24/16kg

Rx+: CTB Pull-ups, OR Muscle-ups

November 12, 2018

November 12, 2018


CrossFit Nickel City – WOD

A: Power Clean (4 x (3 x 4, rest 10s); rest 120s)

Off 1RM Power Clean (80-90% of 1RM Clean).

Set 1: 60-65%

Set 2: 65-70%

Set 3: 70-75%

Set 4: 60-65%

B: J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
This workout is very heavy on the triceps. Be smart, scale appropriately!

C: Metcon (Time)

Scaled “J.T.”

21 – 15 – 9

Double DB Strict Press (35/20)

Bench Dips

Push-ups

November 11, 2018

November 11, 2018


CrossFit Nickel City – WOD

A: Metcon (Time)

For time, partner metcon:

150 Thrusters

Every 3:00 minutes, perform 30/21 cal bike (or 20/14 cal rower) + 50 double unders split between partners.

Time cap: 45 Minutes
Every 25 reps, thruster weight increases.

Rx:

1-25: 45/35

25-50: 75/55

50-75: 95/65

75-100: 105/75

100-125: 115/85

125-150: 135/95

November 10, 2018

November 10, 2018


CrossFit Nickel City – WOD

A: Metcon (Time)

5 Rounds for Time:

5 Strict Pull-ups

30 Double Unders

5 Deadlifts

Rest 90s
Intent: Short sprint rounds. Keep the intensity high, aim to keep the round times similar.

Fitness: 185/135, Ring Rows x 10, SU x 2

Rx: 225/155,

Rx+: 255/185

B1: Dumbbell Bench Press (4 x 8 – 10)

B2: Metcon (No Measure)

Banded Tricep Extnesion: x 15 – 20
Superset with B1.

C: Metcon (AMRAP – Reps)

Gymnastic Crunch: 3 x Max, Rest as needed