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May 20, 2019
May 19, 2019

May 20, 2019


CrossFit Nickel City – WOD

A: Front Rack Box Step-up (See Notes)

Structual balance test!

Take 30% of your back squat (or as close to) and try to get as many reps as possible on both legs. Rest 1:00 minute between legs. YOU MUST keep a faster up/slower down tempo.

The ideal range is to have no more than 20% difference between legs.

B: Metcon (Time)

“For Time:”

3 Rounds:

20 Front Rack Lunges

100m Double Arm Farmer Walk

2 Rounds:

20 Burpee Box Jump Overs

20 V-ups

1 Round:

20 Shoulder-to-Overhead

100m Double KB Front Rack Carry

Time Cap: 20 Minutes
Intent: Grinder/grunt work. Slow and steady on this one. You have a week of testing, no need to trash your body. Challenge the weight and take your time.

Fitness: 75/55

Rx: 95/65

Rx+: 115/85

May 18, 2019

May 19, 2019


CrossFit Nickel City – WOD

A: Maupin (Time)

4 Rounds for time of:

800m Run

49 push-ups

49 sit-ups

49 air squats
In honor of U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004
To learn more about Maupin click here
FYI. Cindy is next tuesday, so if you’re looking to redo that workout, you should probably skip this one.

B: Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
This is for all those who cannot make it to Memorial Day!

May 17, 2019

May 18, 2019


CrossFit Nickel City – WOD

A1: Bench Press (5 – 5 – 5 – 3 – 3 – 3 – 2 – 1 – 1 – 1)

A2: Metcon (No Measure)

L-Sit x 5-10s at bottom of each set

B: Metcon (Time)

For Time:

400m Run

15 Hang Power Cleans

30 Toes-to-Bar

15 Back Rack Lunge

30 V-ups

15 Push Press

30 Lateral Burpee Over Bar

400m Run
Intent: Barbell/gymnastic cycling.

Fitness: 95/65

Rx: 135/95

May 16, 2019

May 17, 2019


CrossFit Nickel City – WOD

A: Back Squat (7 x 1, rest 2:00 minutes.)

All sets: tempo 30X1 at 90-93%.

Due to the tempo and weight, have a partner assist you on standing up if needed!

B: Metcon (AMRAP – Rounds and Reps)

18 Minute EMOM:

Odd:

15/11 Row Cals

Even:

25 Air Squats
Intent: Leg endurance! Push each minute, the calories will be tough!

Rx: As Written

Rx+: 18/13, Wt. Vest

May 15, 2019

May 16, 2019


CrossFit Nickel City – WOD

A: Metcon (Time)

For Time:

800m Run

30 Push-ups

30 Wall Balls

Time Cap: 10 Minutes
Intent: Murph Prep! If 30 push-ups is too many, then decrease the reps in order to meet the time cap. Do the same for the other two workouts.

Fitness: 14/10

Rx: 20/14

Rx+: Wt. Vest

B: Metcon (Time)

For Time:

800m Run

30 Push-ups

30 SA DB Thruster

Time Cap: 10 Minutes
Intent: Murph Prep!

Fitness: 35/20

Rx: 50/35

Rx+: Wt. Vest

C: Metcon (Time)

For Time:

800m Run

30 Push-ups

30 Toes-to-Bar

Time Cap: 10 Minutes
Intent: Murph.

Fitness: HKR or V-ups

Rx: As Written

Rx+: Wt. Vest

May 14, 2019

May 15, 2019


Announcements

Class on Wed, May15th at 6:30pm is cancelled.
Payment for Murph Shirts is due by Tuesday the 14th. Please pay ASAP!

CrossFit Nickel City – WOD

A: Metcon (AMRAP – Reps)

In 20 Minutes:

4-5 Rounds:

DB Bench Press (2020) x AMRAP

Rest 30-60s

Double KB FR Farmer Walk x 50m

Rest 60s
Intent: Shoulder integrity. No given weights, so choose appropriately. The walk is short today! Challenge yourself there.

B: Metcon (AMRAP – Reps)

Build Your Pulling Strength:

A. Strict (CTB) Pull-ups: 3-4 x Max reps, rest as needed

B. Strict (CTB) Chin-ups: 3-4 x Max reps, rest as needed

C. Ring Rows (2020): 3-4 x Max reps, rest as needed

D. Accumulate 2 minutes of a dead hang
Choose your own adventure between B, C, or D.

C: Metcon (AMRAP – Reps)

Build Your Pressing Strength:

A. Headstand Wt. Transfer: 3 x 5

B. Box Pike (Deficit) HSPU: 4-5 x Max Reps, rest 60s b/t sets

C. (Deficit) Eccentric HSPU: x 10-20 reps

D. Handstand Hold: 3 x Max time, rest as needed
Choose your own adventure between B, C, or D.

D: Metcon (AMRAP – Reps)

Build Your Core Strength:

3 Sets:

A1. Ring Plank Hold: x Max time, rest as needed

A2. Banded Knee Glute Bridge: x 15

B. Landmine Rotational Twist: 3-4 x 10 (or 5 each side)

C. V-up/Gymnastic Crunch: Accumulate 50-75 reps
Choose your own adventure between B, C, or D.

May 13, 2019

May 14, 2019


Announcements

Class on Wed, May15th at 6:30pm is cancelled.
Payment for Murph Shirts is due by Tuesday the 14th. Please pay ASAP!

CrossFit Nickel City – WOD

A: Deadlift (7 x 2, rest 2:00 minutes)

2 Deficit Deadlifts, build to a heavy 2.

We’ll be testing 1RM next week, so this is the time getting comfortable breaking a heavy bar from the floor.

B: Metcon (Time)

5 Rounds for Time:

15 Pull-ups

10 Double KB Swings

10 Double KB Front Squats

Time Cap: 15 Minutes
Intent: Two weeks out from Murph! If 15 pull-ups is too many per round, then decrease the number to move through this workout.

Sub Db’s where necessary.

Fitness: 20/12kg, Modified pull-ups

Rx: 24/16kg

Rx+: Wt. Vest

May 12, 2019

May 13, 2019


Announcements

Class on Wed, May15th at 6:30pm is cancelled.
Payment for Murph Shirts is due by Tuesday the 14th. Please pay ASAP!

CrossFit Nickel City – WOD

A: Front Rack Box Step-up (3-4 x 8/s, rest 2:00 minutes)

Build to a heavy 8 rep per leg.

B: Metcon (Time)

For Time:

5 (Squat Snatch + Overhead Squat)

10 Burpees Over Bar

4 (SS + OHS)

10 Burpees Over Bar

3 (SS + OHS)

10 Burpees Over Bar

2 (SS +OHS)

10 Burpees Over Bar

1 (SS + OHS)

10 Burpees Over Bar

Time Cap: 12 Minutes
Intent: Moderate weight barbell cycling. It’s a tough complex, stay on the top of the bar through the reps.

Fitness: Power Snatch + OHS, 95/65

Rx: 115/85

Rx+: 135/95

May 11, 2019

May 12, 2019


Announcements

Class on Wed, May15th at 6:30pm is cancelled.
Payment for Murph Shirts is due by Tuesday the 14th. Please pay ASAP!

CrossFit Nickel City – WOD

A: Bert (Time)

For Time:

50 Burpees

400m Run

100 Push-ups

400m Run

150 Walking Lunges

400m Run

200 Air Squats

400m Run

150 Walking Lunges

400m Run

100 Push-ups

400m Run

50 Burpees

May 10, 2019

May 11, 2019


Announcements

Class on Wed, May15th at 6:30pm is cancelled.
Payment for Murph Shirts is due by Tuesday the 14th. Please pay ASAP!

CrossFit Nickel City – WOD

A: Metcon (Time)

6 Rounds for Time:

100m Double Arm Farmer Walk

20 KB FR Lunge

20 KB Clean

20 KB Shoulder-to-Overhead

10 Burpees
Intent: Grinder work. Slow and methodical moving will get you through. Take breaks early, it’s going to be a long one!

Fitness: 20/12kg

Rx: 24/16kg