247 Virginia St 14201 |Call:716.392.8818 |
July 8, 2019
July 7, 2019

July 8, 2019



CrossFit Nickel City – WOD

A: Snatch (See Notes)

12 Minute EMOM:

1 Power Snatch + 1 Snatch Balance

If snatch balance is too challenging, then sub in 1 overhead squat.

Use 80-85% for all sets.

B: Snatch Pull (3 x 3, rest 1:30.)

Use 95-105%. Control the eccentric.

July 5, 2019

July 6, 2019


CrossFit Nickel City – WOD

A: Metcon (Time)

For Time (Partner):

Run 800m

70 Hand Release Push-ups

Run 400m

70 Power Cleans

Run 200m

70 Bar Facing Burpees
Intent: Teamwork. Partners must run together but can break up the reps however necessary.

Fitness: 95/65

Rx: 115/85

Rx+: 135/95

July 4, 2019

July 5, 2019



CrossFit Nickel City – WOD

A: Clean (See Notes)

12 Minute EMOM:

1 Power Clean + 1 Front Squat

Use 80-85% of 1RM Clean.

B: Clean Pull (3 x 3, rest 1:30.)

Use 95-105%. Control the eccentric.

July 3, 2019

July 4, 2019



CrossFit Nickel City – WOD

A: Strict Pull-ups (4 x AMRAP (-1), rest 60s.)

Use rings or bar. If unable to perform strict pull-ups, then do banded or eccentric pull-ups.

B: Dips (4 x AMRAP (-1), rest 60s.)

Use DBs on top of boxes. If unable to do, then use a band or feet assisted.

C: Muscle-ups (4 x AMRAP (-1), rest 60s.)

Practice and work on muscle-ups. Start with low ring transitions and go from there.

D: Bicep Curls (4 x 8-10/s, rest 60s.)

Hammer DB curls.

July 2, 2019

July 3, 2019



CrossFit Nickel City – WOD

A: Overhead Squat (5 x 2, rest 2:00 minutes.)

Perform 1 BTN Split Jerk + 2 Overhead Squat. Find a heavy weight and use it for all sets.

June 30, 2019

July 1, 2019



CrossFit Nickel City – WOD

A1: Pistol Squat Progression (4 x 5-15/s, rest 60s.)

1. Double Leg Deep Squat

2. Split Squat

3. Reverse Lunge

4. Reverse Lunge w/ Foot Flat

5. Reverse Lunge w/ Foot Off Ground

6. SL Squat to Target

7. Box Elevated SL Squat

8. TRX/Ring Row Pistol

9. Counter Balance Wtd. Pistol (Isometric/Eccentric)

10. Pistol
Choose the 1-2 of the most difficult movements and perform them for a total of 4 sets.

Superset with A2.

A2: Z Press (4 x 6-10/s, rest 60s.)

Use KB or DB.
SA Press. Use a challenging weight for all sets.

June 29, 2019

June 30, 2019


CrossFit Nickel City – WOD

A: Coffland (Time)

Hang from a pull-up bar for 6 minutes

Each time you drop from the bar, perform:

800-m run

30 push-ups

Post time to comments
U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.

Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.

Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.
To learn more about Coffland click here

June 28, 2019

June 29, 2019


CrossFit Nickel City – WOD

A: Metcon (Time)

In teams of 3, complete:

1.5 Mile Run

Partner A: Run

Partner B: Hang from Rig

Partner C: Double KB Front Rack Hold
Intent: Team work and communication. Break up the mile however you would like. If the partners who are performing their static hold break, then they must complete 10 burpees together. If burpees are completed before the partner running returns, they must go back to their hold.

Fitness: 20/12kg

Rx: 24/16kg

B: Metcon (AMRAP – Rounds and Reps)

In teams of 3, complete:

10 Minute AMRAP:

Partner A: UB Double Unders

Partner B: UB KB Swings

Partner C: UB Hollow Rocks
Intent: Teamwork and communication. After everyone completes their given movement, movements will rotate to the next partner. The working order stays the same.

Fitness: 20/12kg, Single Unders

Rx: 24/16kg