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June 28, 2017
June 28, 2017

June 28, 2017


CrossFit Nickel City – WOD

WU: Warm-up (No Measure)

2 rounds:

10-15 Wolf Raises per side

8 Lateral Box Step-ups per side

A1: Tempo Front Squat (1 x 5 (60%))

Tempo: 3 1X1

A2: Front Squat (10 (60%), 10 (65%), 2 x 8 (70%))

B1: Metcon (Time)

10 – 8 – 6 – 4 – 2

Toes-to-Bar

DB Snatch (50/35)

DB Lunge
Both the snatch and lunge are total reps.

B2: Metcon (Time)

10 – 8 – 6 – 4 – 2

Hanging Knee Raises

KB Clean (20/12)

KB Lunge
Both the clean and lunge are total reps.

June 27, 2017

June 27, 2017



CrossFit Nickel City – WOD

WU: Warm-up (No Measure)

2 rounds:

Tempo Ring Row 6-8 reps

Bent Over Row 6 reps
Tempo: 3 negative, X up

A1: Metcon (Time)

Five RFT:

10 Pull-ups

1:00 minute rest

B1: Metcon (Time)

For time:

250m Row

Rest 30s

500m Row

Rest 45s

750m Row

Rest 60s

1000m Row
Score the 1000m, aim to maintain the first 250m pace throughout each piece.

June 26, 2017

June 26, 2017


CrossFit Nickel City – WOD

WU: Warm-up (No Measure)

2 rounds:

Dead Hang (15-20s)

Active Hang (15-20s)

A1: Shoulder Press (8 (60%), 8 (65%), 2 x 6 (70%))

A2: Push Press (2 x 5)

100% of strict press max.

B1: Metcon (AMRAP – Rounds and Reps)

14 Minute Alt. EMOM:

Even:

8 Wall Balls (20/14)

100m run

Odd:

8 Push-ups

100m Run
The run counts as one rep.

June 25, 2017

June 25, 2017


CrossFit Nickel City – WOD

A1: Metcon (Time)

For Time: 20 Min Cap

In four minutes:

10 Clean and Jerk (135/95)

In four minutes:

8 Clean and Jerk (155/105)

In four minutes:

6 Clean and Jerk (175/115)

In four minutes:

4 Clean and Jerk (185/135)

In four minutes:

2 Clean and Jerk (205/140)
If the given reps are not completed within the four minute time frame, the athlete is to rest and cheer on others.

This should be a challenge.

A2: Metcon (Time)

For Time: 20 Min Cap

In four minutes:

10 Clean and Jerk (95/65)

In four minutes:

8 Clean and Jerk (115/75)

In four minutes:

6 Clean and Jerk (125/85)

In four minutes:

4 Clean and Jerk (135/95)

In four minutes:

2 Clean and Jerk (145/105)
If you can not complete a round in the allotted time you get to rest before the next workout

B1: Metcon (Time)

Five RFT:

10 Toes-to-Bar

30 Double Unders

June 24, 2017

June 24, 2017


CrossFit Nickel City – WOD

A1: Back Squat (4 x 5)

Stay under 80%.

B1: Metcon (AMRAP – Rounds and Reps)

25 Minute AMRAP:

Partner A:

10 Box Jump (24/20)

5 Burpee

100m Run

Partner B:

Rest

June 23, 2017

06/23 Efficiencies



CrossFit Nickel City – CrossFit Efficiencies

WU: Warm-up (No Measure)

2 rounds:

10 side laying shoulder external rotation

lat stretch 20s per side

A1.: 50 Thrusters (Time)

95/65

Metcon (Time)

2 rounds:

750m row

800m run

100 doubleunders

Time Cap: 20 minutes

June 23, 2017



CrossFit Nickel City – WOD

WU: Warm-up (No Measure)

2 rounds:

10 Side laying Ext. Rot.

Lat Stretch 20s per side

A1: 50 Thrusters (Time)

95/65

B1: Metcon (Time)

3 rounds:

400m Run

1:1 Rest
This should be performed at 70-80% of max effort. Score the first round.

June 22, 2017

June 22, 2017



CrossFit Nickel City – WOD

WU: Warm-up (No Measure)

2 rounds:

10 Marching Front Rack Hold (per side)

Left side plank (15-20s)

Right side plank (15-20s)
Marching: 100% of clean weight

A1: Segmented Snatch Deadlift (3 x 5)

Pause position at the low hang, hang, and power position through both the concentric and eccentric movement.
90% of your max snatch.

B1: Hang Power Snatch (1 x 5 (60-65%))

B2: Power Snatch (3 x 5 (75-80%))

C1: Hang Power Clean (1 x 5 (60-65%))

C2: Power Clean (3 x 5 (75-80%))

June 21, 2017

June 21, 2017


CrossFit Nickel City – WOD

WU: Warm-up (No Measure)

3 rounds:

Inchworms to Hollow Hold

4-6 reps, 5 second hold

A1: Front Squat (Find 1RM)

Help finding 1RM:

6 @ 40%, 4 @ 50%, 2 @ 60%, 1 @ 70%, 1 @ 80%, 1 @ 90-95%, 1 @95-100%, 1 @ 100% and above.

B1: Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
This is Ann’s OG pick.

B2: Metcon (Time)

“Diane”

21-15-9

Deadlifts, 185#/135#

Push-ups

June 20, 2017

June 20, 2017


CrossFit Nickel City – WOD

WU: Warm-up (No Measure)

2 rounds:

Tempo Ring Row 4 -6 reps

8 Single Arm DB Row (per side)
Tempo: 3 negative, X up

A1: 50 Pull-ups (Time)

Can be performed strict, kipping, butterfly, banded, or via ring rows.

B1: Metcon (Time)

Four RFT:

50 Double Unders

8 Ring Dips

Rest 1:00 minute

B2: Metcon (Time)

Four RFT:

100 Single Unders

12 Bench Dips

Rest 1:00 minute