247 Virginia St 14201 |Call:716.392.8818 |
May 24, 2018
May 23, 2018

May 24, 2018


Announcements

Don’t forget this Sunday 5/27 the Gym will be closed for Staff Development and Monday’s schedule is modified for Murph which will be starting at 8:00am. Reserve your spot for Murph on WODIFY

CrossFit Nickel City – WOD

A1: Strict Press (4 x 8)

All at last’s week ending weight.

A2: Push Jerk (3 x 2)

Build to a heavy 2RM.

B: Metcon (AMRAP – Reps)

Tabata:

Handstand Holds

Burpees
Switch between movements each 20s piece. Score is total amount of burpees.

C: Metcon (7 Rounds for reps)

7 Minute EMOM:

100m Run

7 Slam Ball
Each round = 9 reps.

Fitness: 30/20

Rx: 40/30

May 22, 2018

May 23, 2018


Announcements

Don’t forget this Sunday 5/27 the Gym will be closed for Staff Development and Monday’s schedule is modified for Murph which will be starting at 8:00am. Reserve your spot for Murph on WODIFY

CrossFit Nickel City – WOD

A: Deadlift (5 x 6)

2 sets at 80%

2 sets at 83%

1 set at 85%

B: Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

May 21, 2018

May 22, 2018


Announcements

Don’t forget this Sunday 5/27 the Gym will be closed for Staff Development and Monday’s schedule is modified for Murph which will be starting at 8:00am. Reserve your spot for Murph on WODIFY

CrossFit Nickel City – WOD

A: Metcon (Weight)

Barbell Complex, 7 x 1:

3 TNG Power Cleans +

1 Split Jerk

B: Metcon (Time)

21 – 15 – 9

Double DB Thruster

Double DB Power Clean

Double DB Lunge
Intent: Choose weight wisely, double anything is terrible. Swap KB’s where necessary.

Fitness: 35/20

Rx: 50/35

May 20, 2018

May 21, 2018


Announcements

Don’t forget this Sunday 5/27 the Gym will be closed for Staff Development and Monday’s schedule is modified for Murph which will be starting at 8:00am. Reserve your spot for Murph on WODIFY

CrossFit Nickel City – WOD

A: Back Squat (4 x 11)

Use 67-73% of 1RM for each set.

B: Metcon (Time)

4 Rounds for Time:

Hang Power Snatch x 5

Overhead Squats x 5

300m Run
Intent: We overreached last week and now we are going to bring it back down. Give your muscles a chance to recover while keeping the intensity there. This should be about 70% to 80% pace on the run.

Fitness: 75/55

Rx: 95/65

Rx+: 115/80

May 19, 2018

May 20, 2018


CrossFit Nickel City – WOD

A: Kalsu (Time)

For Time:

100 Thrusters, 135# / 95#

*Perform 5 Burpees Every Minute on the Minute*
In honor of LT Robert James Kalsu (April 13, 1945 – July 21, 1970)
To learn more about Kalsu click here
A couple of people have made mentioned about doing this metcon. So, here you go. Good luck.

May 18, 2018

May 19, 2018


CrossFit Nickel City – WOD

A: 1-Mile Run (Time)

Max Effort 1-Mile Run
You need to know how hard you can run a mile to know how to pace it!

B: Metcon (Time)

5 – 4 – 3 – 2 – 1 -2 – 3 – 4 – 5

Deadlift

Cluster

1 Wall Walk at the bottom of every round.
Note: Kalsu is tomorrow, so if you want to do that workout you should probably take today off.

Intent: A fun barbell complex. One rep is one deadlift followed by one cluster. This should be a HEAVY barbell for you, it should not feel like something you could rep out.

Fitness: 95/65

Rx: 135/95

Rx+: 155/105

May 17, 2018

May 18, 2018


CrossFit Nickel City – WOD

A: Metcon (No Measure)

False Grip Ring Row (vertical pull): 3 x 10

OR

Bar Muscle-up: 3 x Attempt

Everyone does:

Single Arm KB Row: 3 x 8 – 10 /s
Intent: Muscle-up work and horizontal pulling strength. It’s super important and something we do not do enough off. Take your rows seriously!

B: Metcon (Time)

For Time:

1 Handstand Push-ups

1 Ring Dip

30 Air Squats

2 Handstand Push-ups

2 Ring Dip

30 Air Squats

3 Handstand Push-ups

3 Ring Dip

30 Air Squats

.

.

.

10 Handstand Push-ups

10 Ring Dips

30 Air Squats

Time cap: 20 Minutes
Intent: MURPH prep and a gymnastic heavy metcon! The HSPU are going to hurt your ring dips and the ring dips are going to hurt your HSPU. Be smart with what you can handle, mix and match movements as necessary. Make those squats pretty! And yes, you counted right, all 300 air squats are there.

Fitness: Box/Pike HSPU, Bench Dips

Rx: As written

May 16, 2018

May 17, 2018


CrossFit Nickel City – WOD

A1: Strict Press (3 x 10)

Build through each set.

A2: Push Jerk (3 x 2)

Find a heavy 2RM.

B: Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

KB Swing x 30

KB Lunge x 20

KB Snatch x 10

Strict Toes-to-Bar x 5
Intent: If you came yesterday, hopefully your hands are holding up okay! Working on unilateral strength and stability with this metcon. Try to keep those TTB and Knee Raises as strict as possible!

Fitness: 20/12kg, Weighted Hanging Knee Raises

Rx: 24/16kg

May 15, 2018

May 16, 2018


CrossFit Nickel City – WOD

A: Deadlift (4 x 8)

Tempo: (2000)

2 sets at 70%

2 sets at 73%

B: Metcon (Time)

3 Rounds for Time:

20 Pull-ups

15 Thrusters

600m Run

15 Pull-ups

20 Hang Power Cleans

Time cap: 24 Minutes
Intent: MURPH prep. You’re getting all your pull-ups and your first mile in today intertwined with some light barbell work to keep this an aerobic based workout. The barbell is NOT meant to be heavy nor slow you down, it’s just there to keep your heart rate up and fatigue the grip a bit.

Note: If you are not a strong runner and worried about not making it under the time cap, make the run 400m!

Fitness: 45/35, Ring rows

Rx: 75/55

Rx+: 95/65

May 14, 2018

May 15, 2018


CrossFit Nickel City – WOD

A: Metcon (Weight)

Barbell Complex, 7 x 1:

Snatch +

Low Hang Snatch +

Overhead Squat
Build through each set. If your chest is fried from yesterday, take the strength work as technique work! You don’t always have to PR, keep that in mind.

B: Metcon (7 Rounds for time)

7 Rounds for Time:

3 Clean Grip Deadlifts

1 Hang Clean

10 Box Jump Overs

Rest 1:00 Minute
Intent: The reps are small, which means the work will move FAST. Enjoy that minute rest.

Fitness: 60% of 1RM Clean

Rx: 70% of 1RM Clean

Rx+: 80% of 1RM Clean