247 Virginia St 14201 |Call:716.392.8818 |
December 9, 2019
December 9, 2019

December 9, 2019


CrossFit Nickel City – WOD

A: Front Squat (5 x 2+, rest 2:00-3:00 minutes.)

Use 90-93%.

B: Metcon (Time)

2 Rounds for Time:

300ft. Sandbag Carry (Bear Hug)

20 Toes-to-Bar

45s Side Plank per side
Intent: Midline fun.

Fitness: Hanging Knee Raises x 30, 30/20

Rx: As Written

December 8, 2019

December 8, 2019


CrossFit Nickel City – WOD

A: Metcon (AMRAP – Reps)

9 Minute AMRAP:

1, 2, 3, 4, 5, 6, 7, 8, 9, 10…

Overhead Squat

Box Jumps
Fitness: 45/35

Rx: 75/55

Rx+: 95/65

B: Metcon (Time)

Fun with Sarah

December 7, 2019

December 7, 2019


CrossFit Nickel City – WOD

A: Metcon (Time)

4 Rounds for Time:

A: 6 Man Makers

B: Wall Sit

A: 20 Deadlifts

B: Plank Hold

A: 20 Double DB Curtsy Lunge

B: Flutter Kicks
Intent: Fitness with friends!

Partners may switch whenever but most both be working for reps to count.

Fitness: 135/105, 35/20

Rx: 185/135, 50/35

Rx+: 225/155

December 6, 2019

December 6, 2019


CrossFit Nickel City – WOD

WU: Warm-up (No Measure)

Partner Assisted Nordic Curls: Accumulate 10 solid reps

A1: Hip Thrust (3-4 x 6-10, rest 1:00 minute)

From the ground or shoulder elevated.

Superset with lunges.

A2: Back Rack Lunge (3-4 x 4-8/s, rest 1:00-2:00 minutes)

Front foot elevated.

B: Metcon (Time)

3 Rounds for Time:

65 Single Unders

3 Medicine Ball Complex

350m Row

Time Cap: 12 Minute

Complex:

3 Clean

3 Squat

6 Push Press

6 Lunge

1 Slam
Intent: Aerobic capacity.

Fitness: 14/10

Rx: 20/14

Rx+: Use a heavier D-ball

December 5, 2019

December 5, 2019


CrossFit Nickel City – WOD

WU: Warm-up (No Measure)

2 Rounds:

Wall Slide x 10

Upright Row x 8/s

A: Strict Press (5 x 4+, rest 2:00 minutes)

Increase weight from 2 weeks ago. 8-9/10 RPE by last rep.

B: Metcon (Weight)

3 Rounds:

Rear Delt Flies x 10

Hollow Hold (w/ Plate OH) x 10-30s

C: Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP:

3 Devil Presses

5 Toes-to-Bar
Intent: Pain cave.

Fitness: 12/8kg

Rx: 35/20

Rx+: 50/35

December 4, 2019

December 4, 2019


CrossFit Nickel City – WOD

A: Deadlift (5 x 3-4, rest 2:00-3:00 minutes.)

Increase weight by #5-10 from last week. Reps do not need to be TnG.

B: Metcon (AMRAP – Rounds and Reps)

For Time:

10 – 8 – 6 – 4 – 2

Double KB Squat Clean

Burpee Over KB

At the bottom of every round, perform 20s Front Rack Hold.
Intent: Stabilizing the midline under fatigue.

Fitness: 12/8kg

Rx: 16/12kg

Rx+: Heavier KBs

December 3, 2019

December 3, 2019


CrossFit Nickel City – WOD

A1: Bench Press (4 x 6-8, rest 1:00)

A2: Overhead Tricep Extension (4 x 10-15, rest 1:00-2:00 minutes)

B1: Bent Over Row (4 x 6-8, rest 1:00 minute)

B2: Bicep Curls (4 x 8-12, rest 1:00-2:00 minutes)

C1: Dragonfly (3 x 3-7, rest 1:00 minute)

C2: Side Plank (3 x 30s/s, rest 1:00 minute)

C3: Metcon (Weight)

Tempo (3030) Double DB RDLs: 3 x 8-15
Make these partial RDLs from top of the rep to knee height and back up.

December 2, 2019

December 2, 2019


CrossFit Nickel City – WOD

A: Front Squat (8 – 5 – 2 – 5 – 8)

Must be HEAVY for each set.

B: Metcon (Time)

For Time:

20 Power Cleans

20 Pull-ups

20 Power Snatches

Time Cap: 12 Minutes
Intent: A version of the “Standard” workout.

Fitness: 95/65, x2 Ring Row

Rx: 115/85

Rx+: All movements 30

Rx++: CTB Pull-ups

Rx+++: 20 bMU

December 1, 2019

December 1, 2019


CrossFit Nickel City – WOD

A: Metcon (Time)

For Time:

10 Push Press

500m Row

15 Push Press

10 Bar Facing Burpee

Time Cap: 10 Minutes
Intent: Pressing endurance.

Fitness: 95/65

Rx: 115/85

Rx+: 135/95

B: Metcon (Time)

Fun with Sarah

November 30, 2019

November 30, 2019


CrossFit Nickel City – WOD

A: Metcon (AMRAP – Reps)

In 5 Minutes (Partner):

Max Sandbag Squats (Bear Hug)
Intent: Muscular endurance. Fitness with friends!

Rx: Use a sandbag

B: Metcon (AMRAP – Reps)

In 5 minutes (Partner):

Max KB Snatch
Intent: Fitness with friends!

Fitness: 20/12kg

Rx: 24/16kg

C: Metcon (AMRAP – Reps)

In 5 Minutes (Partner):

Max Bike Cals
Intent: Fitness with friends!

Rx: As written

D: Metcon (AMRAP – Reps)

In 5 Minutes (Partner):

Max Burpees
Intent: Fitness with friends!

Rx: As written

E: Metcon (AMRAP – Reps)

In 5 Minutes (Partner):

Max KB Swings
Intent: Fitness with friends!

Fitness: 20/12kg

Rx: 24/16kg