247 Virginia St 14201 |Call:716.392.8818 |
July 21, 2018
July 20, 2018

July 21, 2018


Announcements

Don’t forget this Friday 7/20 is the last day to sign up for our in house competition on Saturday 8/4. Don’t miss out on the fun and cool prizes.

CrossFit Nickel City – WOD

A: Metcon (Time)

For Time:

Run 800m

50 Toes-to-Bar

50 Alternating DB Snatch

50 Pull-ups

50 DB (S.A.) Thruster

50 Pistol

300 Double Unders
Intent: Partner metcon! Partners will run the 800m together, then play tag throughout the rest of the movements. This should be fun!

TTB = Hanging Knee Raises

PU = Ring Rows

Pistols = Single Leg Squat to Target

Fitness: 35/20, SU = 400

Rx: 50/35

July 19, 2018

July 20, 2018


Announcements

Don’t forget this Friday 7/20 is the last day to sign up for our in house competition on Saturday 8/4. Don’t miss out on the fun and cool prizes.

CrossFit Nickel City – WOD

A: Thruster (3 x 10)

All sets performed at 73-80% of 8RM push press (last week’s ending weight).

B: Metcon (Time)

18 – 15 – 12 – 9 – 6 – 3

Double KB Box Step-Ups 24/20

Double KB Deadlifts

Row Cals

Time cap: 20 Minutes
Intent: Aerobic piece. Pace the step-overs, they will challenge your breathing, quads, and grip hard. Be smooth on the deadlifts and go harder on the rower than you want to. 18 cals will fly by, then it’s all downhill from there.

Swap DB’s where necessary.

Fitness: 16kg/12kg

Rx: 24kg/16kg

July 18, 2018

July 19, 2018


Announcements

Don’t forget this Friday 7/20 is the last day to sign up for our in house competition on Saturday 8/4. Don’t miss out on the fun and cool prizes.

CrossFit Nickel City – WOD

A1: Snatch Pull (4 x 3)

All sets performed at 75%.

A2: Snatch (3 x 1)

Perform three singles, they are NOT touch and go reps.

B: Metcon (5 Rounds for calories)

5 Rounds:

5 Slam Balls

100m Run

30s Max Cals on AirDyne

Rest 2:00 Minutes
Intent: Anaerobic threshold training! The slam balls should be “touch-and-go” reps, the run an all out sprint, and then crush out calories on the bike. You should want to hug the ground after each round.

Fitness: 30/20

Rx: 40/30

July 17, 2018

July 18, 2018


Announcements

Don’t forget this Friday 7/20 is the last day to sign up for our in house competition on Saturday 8/4. Don’t miss out on the fun and cool prizes.

CrossFit Nickel City – WOD

A: Metcon (Time)

4 Rounds for Time:

7 Hang Power Clean

7 Back Squat

7 Burpee Over Bar

Rest 1:00 Minute
Intent: The ability to move a barbell and determine where to recover. Aim to have negative splits through this metcon. The rounds and reps are small, it’s going to move fast.

Fitness: 95/65

Rx: 115/80

Rx+: All reps at 8’s

B: Bench Press (5 x 8)

2 sets at 65%

3 sets at 70%

July 16, 2018

July 17, 2018


Announcements

Don’t forget this Friday 7/20 is the last day to sign up for our in house competition on Saturday 8/4. Don’t miss out on the fun and cool prizes.

CrossFit Nickel City – WOD

A: Metcon (4 Rounds for reps)

4 Rounds:

3 Strict Pull-ups

3 Kipping Pull-ups

3 Kipping Swings

Max Bent Over Rows (75/55)

Rest 1:00 Minute
Local muscle endurance. Score is the number of reps of bent over rows performed.

B: Metcon (AMRAP – Rounds and Reps)

16 Minute AMRAP:

200m Run

14 Single Arm DB Front Squat

20 Single Arm DB Push Press (1 second hold at the top)
Intent: Shoulder capacity. The one second hold is to ensure that your arm is fully locked out and overhead. It is 10 reps per side. Do not treat the run as a rest period.

Fitness: 35/20

Rx: 50/35

July 15, 2018

July 16, 2018


Announcements

Don’t forget this Friday 7/20 is the last day to sign up for our in house competition on Saturday 8/4. Don’t miss out on the fun and cool prizes.

CrossFit Nickel City – WOD

A: Bulgarian Split Squats (3 x 8 per side)

Tempo: 21X0

All sets performed at last week’s 8RM, use DBs and KBs as necessary.

B: Metcon (5 Rounds for time)

5 Rounds for Time:

20 Wall Balls (Unbroken) (20/14)

10 Deadlifts (Weight decreases each round)

Rest 2:00 Minutes
Intent: Anaerobic capacity. Wall balls are to be unbroken, if unable to complete them unbroken then perform 5 burpees after the 20 wall balls are completed.

Fitness Deadlift weights:

185 / 135

155 / 105

135 / 95

115 / 85

96 / 65

Rx Deadlift weights:

245 / 165

225 / 155

215 / 145

205 / 140

185 / 135

July 14, 2018

July 15, 2018


CrossFit Nickel City – WOD

A: Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

100m Double Arm Farmer Walk

50m BW Walking Lunge

50m Sprint
Fitness: 16/12kg

Rx: 24/16kg

B: Metcon (AMRAP – Reps)

12 Minute AMRAP:

3 Power Cleans

X Front Rack Hold
Every time the bar is put down from the front rack hold, perform 6 burpees. The score is the total amount of burpees accumulated in the 12 minutes. You want this score to be as low as possible!

Fitness: 115/80

Rx: 135/95

July 13, 2018

July 14, 2018


CrossFit Nickel City – WOD

A: Three Wise Men Tribute (3 Rounds for reps)

“Jeremy”

Complete as many rounds and reps as possible in 4 minutes of:

5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”

Complete as many rounds and reps as possible in 4 minutes of:

10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

20 Pull-Ups

Rest 2 minutes, and then…

“Beau”

Complete as many rounds and reps as possible in 4 minutes of:

15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)

30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)
To learn more about Three Wise Men Tribute click here

B: Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

10 Hollow Rock

15s Handstand Hold

20 Lateral Box Step-ups
Intent: For quality! You already worked hard, now put your focus into some accessory work.

July 12, 2018

July 13, 2018


CrossFit Nickel City – WOD

A: Push Press (3 x 8)

Find a heavy 8.

B: Metcon (Time)

For Time:

30 Handstand Push-ups

Then,

3 Rounds:

50m Double KB Farmer Carry

50m Double KB Front Rack Carry

10 Toes-to-Bar
Intent: Gymnastics and strongman work make one Hell of a combination. The carries should be HEAVY. Challenge yourself with the KBs today.

Fitness: 16/12kg, Pike/Box HSPU, Knees-to-Elbows

Rx: 24/16kg

Rx+: 28-32kg/16-24kg

July 11, 2018

July 12, 2018


CrossFit Nickel City – WOD

A1: Clean Pull (4 x 3)

All sets performed at 75% of 1RM. Focus on hitting positions here!

A2: Clean (3 x 1)

Perform 3 singles, not touch and go reps and as heavy as you want.

B: Metcon (Time)

3 Rounds for Time:

30 Wall Balls

15 Pull-ups

400m Run
Intent: Focus on negative split times for this metcon. Start slow and pick up speed through the work. It will be tempting to go unbroken on the two first movements.

Fitness: 14/10

Rx: 20/14