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August 22, 2017
August 22, 2017

August 22, 2017


Announcements

August Special: Buy 1 Protein Powder Get 1 Kill Cliff & 1 Rx Bar Free!
Monthly Challenge 1 Min Max Wall Balls log your scores

CrossFit Nickel City – WOD

WU: Warm-up (No Measure)

5 Minutes:

30s Left Side Plank

30s Right Side Plank

A1: How Long? (Time)

2K Row

100 Wall Ball (20/14)

50 KB Swings (24/16)

1 Mile Run
Time cap: 30 Minutes

B1: No bounce deadlifts (8 (70%), 2 x 6 (75%))

Control the bar the entire time, no noise between reps and you can not drop the bar from the top.

August 21, 2017

August 21, 2017


Announcements

August Special: Buy 1 Protein Powder Get 1 Kill Cliff & 1 Rx Bar Free!
Monthly Challenge 1 Min Max Wall Balls log your scores

CrossFit Nickel City – WOD

WU: Warm-up (No Measure)

Bulgarian Split Squat DB/KB

2 x 6 per side
Control the negative portion, drive out from the bottom.

A1: Bergeron Beep Test (AMRAP – Rounds and Reps)

EMOM for as long as possible:

7 Thrusters (75/55)

7 Pull-ups

7 Burpees

A2: The Beep Test (AMRAP – Rounds and Reps)

EMOM for as long as possible:

5 Thrusters (75/55)

5 Pull-ups

5 Burpees

A2: The Beep Test (AMRAP – Rounds and Reps)

EMOM for as long as possible:

5 Thrusters (75/55)

5 Pull-ups

5 Burpees

B1: Split Jerk (6 (60%), 6 (70%), 6 (75%))

August 20, 2017

August 20, 2017


Announcements

August Special: Buy 1 Protein Powder Get 1 Kill Cliff & 1 Rx Bar Free!

CrossFit Nickel City – WOD

A1: Metcon (Time)

“Ignite the Fire.”

Buy in:

20 Front Squats (115/80)

Five RFT:

200m Run

5 Strict HSPU

10 Power Clean

Cash out:

20 Front Squats
Rx+: 155/105

August 19, 2017

August 19, 2017


CrossFit Nickel City – WOD

A1: Metcon (Time)

“Noodles.”

Four RFT:

200m Run

15 Burpees

10 Ring Dips

Rest 1:30 Minutes

A2: Metcon (Time)

“Noodles.”

Four RFT:

200m Run

15 Burpees

20 Banded Tricep Extension

Rest 1:30 Minutes

B1: Metcon (Time)

“Midline Stability.”

For time:

10 Deadlifts (225/155)

20 V-ups

8 Deadlifts

20 V-ups

6 Deadlifts

20 V-ups

4 Deadlifts

20 V-ups

2 Deadlifts

20 V-ups

B2: Metcon (Time)

“Midline Stability”

For time:

10 Deadlifts (185/135)

20 Tuck-ins

8 Deadlifts

20 Tuck-ins

6 Deadlifts

20 Tuck-ins

4 Deadlifts

20 Tuck-ins

2 Deadlifts

20 Tuck-ins

August 18, 2017

August 18, 2017


Announcements

August Special: Buy 1 Protein Powder Get 1 Kill Cliff & 1 Rx Bar Free!
Monthly Challenge 1 Min Max Wall Balls log your scores

CrossFit Nickel City – WOD

WU: Warm-up (No Measure)

Close Stance Air Squat

2 x 10

A1: Metcon (Time)

“Eight of Hearts.”

Eight RFT:

1 Thruster (135/95)

30 Double Unders

B1: Overhead Squat (Find 5RM)

August 17, 2017

August 17, 2017


Announcements

August Special: Buy 1 Protein Powder Get 1 Kill Cliff & 1 Rx Bar Free!

CrossFit Nickel City – WOD

WU: Warm-up (No Measure)

2 Rounds:

8 Pike-ups

10 Alternate Single Leg V-ups

A1: Metcon (AMRAP – Rounds and Reps)

“The Standard.”

12 Minute AMRAP:

10 Box Jump (24/20)

8 KB Swings (24/16)

6 KB Clean
Rx+: 28/20

A2: Metcon (AMRAP – Rounds and Reps)

“The Standard.”

12 Minute AMRAP:

10 Step-ups (24/20)

8 KB Swings (20/12)

6 KB Clean

C1: Front Rack Lunge (Find 3RM)

3RM per leg, reverse lunge.

August 16, 2017

August 16, 2017


Announcements

August Special: Buy 1 Protein Powder Get 1 Kill Cliff & 1 Rx Bar Free!
Monthly Challenge 1 Min Max Wall Balls log your scores

CrossFit Nickel City – WOD

WU: Warm-up (No Measure)

Ankle Mobility

A1: Back Squat (3 (80%), 3 (83%), 3 (85%))

Tempo: 31X2

B1: Snatch Warm Up

1 Muscle Snatch

1 Drop Snatch

1 Tall Snatch

B2: Snatch (5 (70%), 3 (75%), 3 (80%))

C1: Metcon (6 Rounds for reps)

6 Minute EMOM:

1 Snatch (80%)

6 Burpee Over Bar

August 15, 2017

August 15, 2017


CrossFit Nickel City – WOD

WU: Warm-up (No Measure)

2 Rounds:

6 Banded Syncro Around the World

30s Forearm Plank

A1: Metcon (AMRAP – Rounds and Reps)

“Long Haul.”

20 Minute AMRAP:

400m Run

8 Strict Pull-ups

8 Dual DB Front Squats (50/35)

30s DB Farmer Hold
Rx+: Muscle-ups

KBs can be subbed in for DBs (24/16).

A2: Metcon (AMRAP – Rounds and Reps)

“Long Haul.”

20 Minute AMRAP:

400m Run

8 Inverted Ring Rows

8 Dual DB Front Squats (35/20)

30s DB Farmer Hold
Rx+: Muscle-ups

KBs can be subbed in for DBs (20/12).

B1: Deadlift (Find 3RM)

No bounce deadlifts. There should be control over the bar the entire time, no noise should be made in between reps, and the final rep must be controlled to the ground – not dropped from the top.

August 14, 2017

August 14, 2017


Announcements

August Special: Buy 1 Protein Powder Get 1 Kill Cliff & 1 Rx Bar Free!
Monthly Challenge 1 Min Max Wall Balls log your scores

CrossFit Nickel City – WOD

WU: Warm-up (No Measure)

Lateral Box KB Step Up

2 x 8
Box should be below or at knee height. Choose a challenging weight.

Slower down than up.

A1: Metcon (AMRAP – Reps)

“Ember.”

Three Rounds:

15/10 Cal Row

10 Toes-to-Bars

Max Wall Balls (20/14)

Rest 30s
20/15 Cal Bike

A2: Metcon (AMRAP – Reps)

“Ember.”

Three Rounds:

12/8 Cal Row

15 Hanging Knee Raises

Max Wall Balls (20/14)

Rest 30s
15/10 Cal Bike

B1: Split Jerk (Find 3RM)

August 13, 2017

August 13, 2017



CrossFit Nickel City – WOD

A1: Metcon (Time)

8-7-6-5-4-3-2-1

1-2-3-4-5-6-7-8

Hang Power Clean (95/65)

Burpee Over Bar

Rest 3 minutes

1-2-3-4-5-6-7-8

8-7-6-5-4-3-2-1

Hang Power Clean

Burpee Over Bar

Rest 3 minutes

8-7-6-5-4-3-2-1

1-2-3-4-5-6-7-8

Hang Power Clean

Burpee Over Bar