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September 24, 2018
September 23, 2018

September 24, 2018


CrossFit Nickel City – WOD

A: Front Squat (See Notes)

1(1/4): 3 x 1 at 85%

Then,

3 x 5 at 83%

B: Metcon (AMRAP – Reps)

9 Minute AMRAP:

1 Push Press (1 second hold at the top)

1 Burpee Over Bar

Infinity ladder style.
Intent: Built for speed. Maintain that one second hold on the push press, don’t short that time!

Fitness: 75/55

Rx: 95/65

Rx+: 115/85

September 22, 2018

September 23, 2018


CrossFit Nickel City – WOD

A: Hansen (Time)

5 Rounds for time:

30 Kettlebell Swings, 70#

30 Burpees

30 GHD Sit-ups
In honor of Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan.
To learn more about Hansen click here
Sub ab mat sit-ups for the ghdsu.

September 21, 2018

September 22, 2018


CrossFit Nickel City – WOD

A: Single Leg RDL (3 x 10 per leg)

All at 8RM weight.

B: Metcon (Time)

For Time:

20 Burpees

6 Hang Power Clean

3 Toes-to-Bar

18 Burpees

6 Hang Power Clean

3 Toes-to-Bar

.

.

.

4 Burpees

6 HPC

3 TTB

2 Burpees

6 HPC

3 TTB
Intent: Capacity building. Go unbroken on the HPC and TTB, find a rhythm you can sustain on the burpees.

Fitness: 95/65, Hanging Knee Raises

Rx: 115/80

Rx+: 135/95

September 20, 2018

September 21, 2018


CrossFit Nickel City – WOD

A: Metcon (Time)

Pull-up Work:

Accumulate 10 – 15 Eccentric Pull-ups:

Fitness: 3s lowering

Rx: 5s lowering

Top of the Pull-up Hold:

Fitness: 3 x 5 – 10s

Rx: 3 x 10 – 15s

Time cap: 10 Minutes

B: Metcon (AMRAP – Reps)

Every 40s for 10 sets, perform 3 Chin-ups.

Add weight for an extra challenge (DB/plate between the feet/legs, or a weight belt or weight vest (that’s right Giorgio, I’m looking at you)), you must hit at least 5 sets!
If unable to do a BW chin-up, then use a challenging band.

C: Metcon (Time)

For Time (Partner):

6k Row
Intent: Cardiovascular fitness, learning pacing. Split the work between two people. Find splits that allow you to keep the same pace the entire time.

Rx: As written

September 19, 2018

September 20, 2018


CrossFit Nickel City – WOD

A: Metcon (AMRAP – Reps)

Wall Ball Efficiency:

Fitness: 5 x 20 UB Wall Balls

Rx: 5 x 25 UB Wall Balls

Rest 1:30 between sets.
If broken, then 10 burpees will be performed at the end of the set.

B: Metcon (Time)

Accumulate 50 Double Leg Hops

Time Cap: 2 Minutes
Imagine there is a small square surrounding your feet, your goal is stay within that square. Not end up 3 feet to the left or right (or more likely back from where you started).

Building capacity and resiliency in the ankle joint/calf!

C: Metcon (AMRAP – Reps)

Double Unders Efficiency:

3 x 30s work/30s rest

D: Metcon (AMRAP – Rounds and Reps)

For Time (Partner):

50 Bear Complex

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

Time cap: 16 Minutes
Intent: Strength metcon! Break up the reps however you’d like.

Fitness: 95/65

Rx: 135/95

Rx+: 155/105

September 18, 2018

September 19, 2018


CrossFit Nickel City – WOD

WU: Metcon (3 Rounds for reps)

Bottom of the Push-up Hold:

Fitness: 6 x 5 – 10s, Rest 20-30s

Rx: 5 x 15 – 20s, Rest 20-30s

Rx+: 4 x 30s, Rest 30s

Box Pike Shoulder Taps/WT. Shifts x 20/s

Box Pike Walk Around the Box x 2-3 each direction

Box Pike HSPU:

Fitness: 3 x 5-10, Rest 60s

Rx: 3 x 10-15, Rest 60s
Record Pike HSPU Reps

A: Metcon (AMRAP – Reps)

Accumulate 5 – 10 Eccentric (3000) HSPU + 1 Kipping HSPU:

Time Cap: 5 Minutes
If unable to do eccentric HSPU, then do the hardest form of a push-up (incline push-up, deficit push-up, weighted push-up): 3 x Max reps.

B: Metcon (5 Rounds for time)

5 Rounds for Time:

2 – 5 – 7

Box Jump Over

DB Alternating Snatch

DB OH Lunge

Rest 1:00 Minutes
Intent: Sprint unilateral work. Be smooth on the jump overs and do not hesitate to pick up the DB. Once it’s up, try not to put it down!

Fitness: 35/20

Rx: 50/35

September 17, 2018

September 18, 2018


CrossFit Nickel City – WOD

A1: Metcon (AMRAP – Reps)

Straight Arm Pull Hollow Hold: 5 x 8
Superset with a2.

A2: Bent Over Row (5 x 6)

Supinated grip.

B: Metcon (3 Rounds for reps)

Hollow Rock: 3 x Max, Rest 60s

C: Metcon (Time)

7 Rounds for Time:

3 Deadlift

100m Run
Intent: Strength metcon. Move something heavy, then sprint it out. Be in the moment of those deadlifts.

Fitness: 60% of 1RM Deadlift

Rx: 70% of 1RM Deadlift

Rx+: 77% of 1RM Deadlift + 10R

September 16, 2018

September 17, 2018


CrossFit Nickel City – WOD

A: Front Squat (See Notes)

1(1/4): 3 x 1 at 83%

Then,

3 x 6 at 80%

B: Metcon (AMRAP – Reps)

4 x 2:00 Work/1:00 Rest

30 Double Unders

9 Thrusters

6 Pull-ups
Intent: Anaerobic work, higher skilled gymnastic. The aim is to finish the work before the two period. If you do so, you get more rest time! Go fast and go unbroken.

Fitness: 75/55

Rx: 95/65

Rx+: 115/80

September 15, 2018

September 16, 2018



CrossFit Nickel City – WOD

A: Hammer (5 Rounds for time)

5 Rounds, each for time of:

5 Power Cleans, 135#

10 Front Squats, 135#

5 Jerks, 135#

20 Pull-ups

Rest 90 Seconds
In honor of U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, LA, died on May 10, 2005
To learn more about Hammer click here

September 14, 2018

September 15, 2018


CrossFit Nickel City – WOD

A: Single Leg RDL (3 x 8)

All at 8RM of last week.

B: Metcon (Time)

Partner Metcon, For time:

Partner A:

7k Row

Partner B:

10 Burpee to Plate

6 Plate to Overhead

100m Double Arm Farmer Walk
Intent: Cardiovascular endurance! Partner B must complete one round before switching with Partner A!

Fitness: 35/25, (20kg/12kg)

Rx: 45/35, (24kg/16kg)