247 Virginia St 14201 |Call:716.392.8818 |
March 26, 2019
March 25, 2019

March 26, 2019


Announcements

In need of some free nutrition help?! Sign up for one-on-one nutrition counseling with our dietitian Mel. Text her at 716-525-5068 or email at melissael21@gmail.com

CrossFit Nickel City – WOD

A: Back Squat (Find 5RM)

B: Metcon (Time)

3 Rounds for Time:

15/10 Strict Pull-ups

25 Hand Release Push-ups

35 Abmat Sit-ups

Time Cap: 14 Minute
Intent: Strict gymnastic work. The volume is high, so break it up early!

Fitness: Inverted Ring Rows

Rx: As written

Rx+: Wt. vest or plate or DB added to both the pull-up and push-up

March 24, 2019

March 25, 2019


Announcements

In need of some free nutrition help?! Sign up for one-on-one nutrition counseling with our dietitian Mel. Text her at 716-525-5068 or email at melissael21@gmail.com

CrossFit Nickel City – WOD

A: Clean (Find 1RM)

3 x 70-75%

2 x 80-85%

1 x 90%

1 x 93%

1 x 95%

1 x 97%

1 x 102%

B: Metcon (Time)

For Time:

35/25 Bike Cals

20 Clean and Jerks

Time Cap: 10 Minutes
Intent: It’s a sprint! Hit that bike hard and go for fast singles on the barbell. Adjust the weight accordingly.

Fitness: 95/65

Rx: 135/95

Rx+: 30 Clean and Jerks

March 23, 2019

March 24, 2019


Announcements

In need of some free nutrition help?! Sign up for one-on-one nutrition counseling with our dietitian Mel. Text her at 716-525-5068 or email at melissael21@gmail.com

CrossFit Nickel City – WOD

A: Nutts (Time)

10 Handstand Push-ups

15 Deadlifts, 250#

25 Box Jumps, 30″

50 Pull-ups

100 Wall-Ball Shots, 20#

200 Double-Unders

400m Run with a 45# Plate
In honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB died on December 23, 2009.
To learn more about Nutts click here

March 22, 2019

March 23, 2019


Announcements

In need of some free nutrition help?! Sign up for one-on-one nutrition counseling with our dietitian Mel. Text her at 716-525-5068 or email at melissael21@gmail.com

CrossFit Nickel City – WOD

A: Metcon (Time)

20 Minute AMRAP (Partners):

7 Syncro Deadlifts

7 Syncro Burpees

200m Run (together)
Intent: Prep for a certain hero workout that may or may not be next week. What could it be!?

Rx: 135/95

Rx: 185/135

Rx+: 225/155

March 21, 2019

March 22, 2019


Announcements

In need of some free nutrition help?! Sign up for one-on-one nutrition counseling with our dietitian Mel. Text her at 716-525-5068 or email at melissael21@gmail.com

CrossFit Nickel City – WOD

A: Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb

Chest-to-bar pull-ups

Time cap: 20 minutes

B: Split Jerk (Find 1RM)

0: Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Jumping pull-ups

Time cap: 20 minutes

C: Metcon (Time)

For Time:

15 Burpee Over Bar

5 Clean and Jerks

12 Burpee Over Bar

4 Clean and Jerks

9 Burpee Over Bar

3 Clean and Jerks
Intent: Heavy barbell! The weight should be something that forces you to break up the reps.

Fitness: 135/95

Rx: 165/115

Rx+: 185/135

March 20, 2019

March 21, 2019


Announcements

In need of some free nutrition help?! Sign up for one-on-one nutrition counseling with our dietitian Mel. Text her at 716-525-5068 or email at melissael21@gmail.com

CrossFit Nickel City – WOD

A: Close Grip Bench Press (Find 1RM)

3 x 70-75%

2 x 80-85%

1 x 90%

1 x 93%

1 x 95%

1 x 97%

1 x 102%

B: Metcon (Time)

4 Rounds for Time:

300m Run

250m Row

Time Cap: 12 Minutes
Intent: Aerobic capacity! While the run and row are short, don’t come out hot on the early rounds!

Rx: As written

March 19, 2019

March 20, 2019


Announcements

In need of some free nutrition help?! Sign up for one-on-one nutrition counseling with our dietitian Mel. Text her at 716-525-5068 or email at melissael21@gmail.com

CrossFit Nickel City – WOD

A: Top Support (1-2 x 10)

Fully locked out elbows, external rotation of the rings, and good hollow body line.
Top Support Swings

B: Bottom Support (1-2 x 5-10)

Deepest bottom of the dip. Keep the rings pulled tight to the chest while actively pushing into the rings.
Bottom support swings.

C: Muscle-ups (See Notes)

Fitness:

Low Ring Transition Drill

Rx:

Practice Muscle-ups for 10 Minutes

D: Metcon (AMRAP – Rounds and Reps)

15 Minute EMOM:

3 Toes-to-Bar

3 Pull-up

30 Double Unders
Intent: Endurance gymnastics. It’s going to be very grippy and shoulder straining. How long can you hold on for?

Fitness: 5 HKR + 5 Ring Row + 30 SUs or 10 DU

Rx: As written

Rx+:

1 Toes-to-Bar

1 Pull-up

1 Chest-to-Bar Pull-up

1 Muscle-up

30 Double Unders

March 18, 2019

March 19, 2019


Announcements

In need of some free nutrition help?! Sign up for one-on-one nutrition counseling with our dietitian Mel. Text her at 716-525-5068 or email at melissael21@gmail.com

CrossFit Nickel City – WOD

A: Front Squat (Find 1RM)

3 x 70-75%

2 x 80-85%

1 x 90%

1 x 93%

1 x 95%

1 x 97%

1 x 102%

B: Thruster (Find 1RM)

C: 60s Bike Cals (AMRAP – Reps)

Max Effort

March 17, 2019

March 18, 2019


Announcements

In need of some free nutrition help?! Sign up for one-on-one nutrition counseling with our dietitian Mel. Text her at 716-525-5068 or email at melissael21@gmail.com

CrossFit Nickel City – WOD

A: Snatch (Find 1RM)

3 x 70-75%

2 x 80-85%

1 x 90%

1 x 93%

1 x 95%

1 x 97%

1 x 102%

B: Metcon (Weight)

5 x E3MOM:

3 Power Clean

5 Front Squat

7 Push Press
Intent: Barbell cycling! The idea is to find a heavy complex without letting go of the bar! It’s going to get grippy real quick!

Rx: As written

March 16, 2019

March 17, 2019


Announcements

In need of some free nutrition help?! Sign up for one-on-one nutrition counseling with our dietitian Mel. Text her at 716-525-5068 or email at melissael21@gmail.com

CrossFit Nickel City – WOD

A: Rankel (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

6 Deadlifts, 225#

7 Burpee Pull-ups

10 Kettlebell Swings, 70#

200m Run
In honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed on June 7, 2010
To learn more about Rankel click here