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February 25, 2020
February 25, 2020

February 25, 2020


CrossFit Nickel City – WOD

A: Back Squat (4 x 2-4, rest 2:00-3:00 minutes.)

Use 85%+.

B: Metcon (3 Rounds for time)

Every 6 Minutes x 3 Sets:

25 – 25 – 25 – 25

Double Under

8 – 6 – 4 – 2

Burpee to 6″ Target

immediately into

14 Double KB Front Rack Walking Lunge
Intent: Aerobic power.

Sub the appropriate DBs where necessary.

Fitness: 20/12kg, DU – 10, SU – 35

Rx: 24/16kg

February 24, 2020

February 24, 2020


CrossFit Nickel City – WOD

A1: Metcon (Weight)

Double KB Push Press: 12 – 10 – 8 – 6
Rest 1:00 minute

Superset with A2, and A3.

A2: Metcon (Weight)

Renegade Row: 10 – 10 – 10 – 10
Rest 1:00 Minute

Superset with A1 and A3.

A3: Metcon (Weight)

Devil Press: 4 – 4 – 4 – 4
Rest 1:00-2:00 Minutes

Superset with A2 and A3.

B: Metcon (4 Rounds for reps)

16 Minute EMOM:

1. 40s Max Cal Row

2. Strict Pull-ups x 3-6

3. 40s Max Cal Bike

4. Hand Release Push-ups x 8-16
Intent: Strict gymnsatics in an aerobic setting.

1-4 = 1 round. You are scoring completed reps.

Fitness: Strict Banded Pull-up / Inverted Ring Row; Mod push-ups as necessary

Rx: As Written

Rx+: Strict CTB PU x 1-5 / Strict HSPU x 1-10

February 23, 2020

February 23, 2020


CrossFit Nickel City – WOD

A: Metcon (Time)

20 – 18 – 16 – 14 – 12 – 10 – 8 – 6 – 4 – 2

Box Jump

KB Swing

Air Squat

Time Cap: 16 Minutes

B: Metcon (Time)

Fun with Coach Sarah!

February 22, 2020

February 22, 2020


CrossFit Nickel City – WOD

A: Metcon (Time)

For Time (Partners):

50 Cal Row

50 Back Squats

40 Cal Row

40 Deadlifts

15 Cal Row

15 Cal Bike

30 Power Cleans

20 Cal Bike

20 Front Squats

10 Cal Bike

10 Power Snatches

Partner EMOM.
Intent: Fitness with friends. 1 Partner works while 1 rest, you will switch EMOM.

Fitness: 95/65

Rx: 115/85

Rx+: 135/95

B: Metcon (AMRAP – Rounds and Reps)

In remaining class time (time cap 10 minutes), as many sets as possible:

Hardest Side Plank Variation x 30s/s

Partner Med Ball Tuck Pass x 10-20

Mini Band Glute Bridge x 30

February 21, 2020

February 21, 2020


Announcements

Don’t forget there are no regular evening classes this Friday, February 21st as we are hosting our in-house partner competition. If you are interested you can still sign up, all you need is a friend and a fun team name!

CrossFit Nickel City – WOD

A1: Dumbbell Bench Press (3 x 6-8, rest 1:00 minute)

A2: Bent Over Dumbbell Row (3 x 6-8/s, rest 1:00-2:00 minute)

Single arm bent over row.
Tempo: 20X1

B: Metcon (4 Rounds for time)

Every 7:00 minutes x 4 Sets:

R1:

50 Double DB Box Step-ups

R2:

3 Rounds:

12 Double DB Thrusters

10 Toes-to-Bars

R3:

50 Burpee Box Jump Overs

R4:

3 Rounds:

12 Double DB Hang Squat Clean

10 Pull-ups
Intent: Aerobic work/grip work.

Fitness:

Banded Pull-up/Ring Row

Rx: Appropriately heavy DBs for you

Rx+: CTB Pull-up

February 20, 2020

February 20, 2020


Announcements

Don’t forget there are no regular evening classes this Friday, February 21st as we are hosting our in-house partner competition. If you are interested you can still sign up, all you need is a friend and a fun team name!

CrossFit Nickel City – WOD

A: Pull-up Warm-up 2 (No Measure)

2-3 Rounds:

10s SA Hang/s + 10 Scap Pull-ups

10s SA Side Plank/s + 10 Scap Push-ups

10 Hollow Rocks

10 Arch Rocks

B1: Metcon (Time)

Top of the Pull-up Hold: 4 x 10-15s, rest as needed.

– Sub “Australian” Row Top of the Pull-up be as vertical as possible

Top Half of Strict Pull-up w/ 1-3s Pause at Bent Arm: Accumulate 10-15 reps for quality, rest as needed.

Bottom Half of Strict Pull-up w/ 1-3s Pause at Bent Arm: Accumulate 10-15 reps for quality, rest as needed.

3-4 Rounds:

Banded Pull-up w/ 3-5s lower: x 3-7

Bicep Curls x 8-12

3 Kipping Swings + 3 Knees-to-Chest: 10-15 “reps” for quality, rest as needed.

– Focus on getting your knees as high as possible.

B2: Metcon (AMRAP – Reps)

False Grip Top of the Ring Pull-up Hold: 4 x 10-15s, rest as needed.

Strict Ring Muscle-up Box Assisted (low rings): Accumulate 20 for quality reps, rest as needed.

– Top of feet will rest on the box and box will be behind the athlete.

Russian Dip (off boxes or jerk blocks): Accumulate 15-30 reps, rest as needed.

Strict Rope Pull-up: 4 x AMRAP, rest as needed. Switch top hand each set.

Practice either:

Ring Swing + Ring Pull-to-Hip: 2-3 x AMRAP, rest as needed.

OR

Bar Muscle-up Eccentrics: Accumulate ~10.

OR

Bar Muscle-up Box Assisted: Accumulate ~10.

C: Metcon (No Measure)

3 Rounds:

Parallette Tuck Hold x 5-20s

10 V-up

10 Gymnastic Crunches

10s Hollow Hold

February 19, 2020

February 19, 2020


Announcements

Don’t forget there are no regular evening classes this Friday, February 21st as we are hosting our in-house partner competition. If you are interested you can still sign up, all you need is a friend and a fun team name!

CrossFit Nickel City – WOD

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

Use 83%+.

83%+ = minimum amount used is 83% but can increase to whatever as long as you stay with the 3-5 rep range.

B: Metcon (Time)

For Time:

1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10

Overhead Squat

5 – 10 – 15 – 20 – 25 – 30 – 35 – 40 – 45 – 50

Double Unders

Time Cap: 12 Minute
Intent: High skill.

If you have some double unders but are not proficient, then complete 1 to 10 of double unders.

Fitness: SU x 2, OR plate hops x 1

Rx: 75/55

Rx+: 95/65

Rx++: 115/80

February 18, 2020

February 18, 2020


Announcements

Don’t forget there are no regular evening classes this Friday, February 21st as we are hosting our in-house partner competition. If you are interested you can still sign up, all you need is a friend and a fun team name!

CrossFit Nickel City – WOD

A: Clean and Jerk (See Notes)

Every 1:30 x 9 sets:

R1-3:

4-5 Clean and Jerk

(RPE 5-6)

R4-6:

3-4 Clean and Jerk

(RPE 6-7)

R7-9:

2-3 Clean and Jerk

(RPE 7-8)

Increase weight every 3 rounds, start light and increase. Try to go TnG as able.

B: Metcon (AMRAP – Rounds and Reps)

14 Minute AMRAP:

500m Row

20 Double KB Front Rack March (1s pause w/ each march)

20 SA KB Swing

20 “GHD” Sit-ups
Intent: Midline madness.

Notes:

1. You will not all have your own equipment. Build and share a “GHD” with someone in class.

2. You already know how sore the GHD can make you without being paired with a ton of different movements, so consider changing reps or the depth to which you reach back.

3. Have fun!

Fitness: 20/12kg

Rx: 24/16kg

February 17, 2020

February 17, 2020


Announcements

Don’t forget there are no regular evening classes this Friday, February 21st as we are hosting our in-house partner competition. If you are interested you can still sign up, all you need is a friend and a fun team name!

CrossFit Nickel City – WOD

A1: Handstand Push-ups (Death by…)

Perform A1 or A2.

Increase by 1 handstand push-up each round.

Time Cap: Round 12

A2: Push-ups (Death by…)

Perform A1 or A2.

Increase by 1-2 push-ups each round.

Movement standards: Chest should touch the floor every rep, if you are lacking ROM then put a plate underneath your chest so you ensure the same ROM each rep.

Time Cap: Round 12

B: Metcon (8 Rounds for time)

Every 2:00 Minutes x 8 Sets:

R1:

30/21 Cal Bike

R2:

7 Burpees Over Bar + 10 Deadlifts
Intent: Lower body endurance.

Fintess: 155/105

Rx: 225/155

Rx+: 265/195

February 16, 2020

February 16, 2020


Announcements

Don’t forget there are no regular evening classes this Friday, February 21st as we are hosting our in-house partner competition. If you are interested you can still sign up, all you need is a friend and a fun team name!

CrossFit Nickel City – WOD

A: Metcon (Time)

Rowing Helen:

3 Rounds:

500m Row

21 KB Swings

12 Pull-ups

Rest 5 Minutes

Pushing Elizabeth:

21-15-9

Power Clean (135/95)

Push-ups

Time cap: 20 Minutes

B: Metcon (Time)

Fun with Sarah!