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January 22, 2019
January 22, 2019

January 22, 2019


CrossFit Nickel City – WOD

A: Front Squat (4 – 6 x 4 at 80-85%; rest 2 Minutes)

Autoregulation. This should take 15-20 minutes.

B: Metcon (Time)

For Time:

3 – 6 – 9 – 12 – 15 – 12 – 9 – 6 – 3

Cals Row

Push-ups

Pull-ups

Time cap: 16 Minutes
Intent: Pulling endurance. Its 75 reps per movement. Adjust the rep scheme accordingly to meet the time cap! Be ease on the smaller rounds, don’t spike your heart rate.

Fitness: Ring Rows/Banded Pull-ups

Rx: As Written

Rx+: CTB Pull-ups

Rx++: Weight Vest w/ above

January 21, 2019

January 21, 2019


CrossFit Nickel City – WOD

A: Overhead Squat (Find 1RM)

In ten minutes, find a 1RM.

B: Snatch (5 x (3 x 1, rest 15s); rest 2 Minutes)

Build to a heavy cluster.

C: Metcon (Time)

2 Rounds for Time:

25 Wall Balls

12 Burpees

Time cap: 5 Minutes
Intent: Anaerobic threshold. You’re going to have to push it and not let up.

Fitness: 14/10

Rx: 20/14

Rx+: 30 Wall Balls + 15 Burpees

January 20, 2019

January 20, 2019


CrossFit Nickel City – WOD

A: Lesley (AMRAP – Rounds and Reps)

35 Minute AMRAP:

24 Jumping Lunges

24 Hollow Rocks

24 Air Squats

24 Abmat Sit-ups

24 Burpees

January 19, 2019

January 19, 2019


CrossFit Nickel City – WOD

A: Metcon (Time)

For Time:

100 Double Unders

80 Back Rack Lunges

60 Cal Row

40 Pull-ups

20 Squat Clean Thruster (Cluster)
Intent: Aerobic work. It’s going to be tough from the get go, so pace yourself early!

Fitness: 95/65

Rx: 135/95

Rx+: 200 DUs, CTB Pull-ups

B: Metcon (No Measure)

3 Rounds for Quality:

50’ Plank Sliders

30-45s Wall Facing Handstand Hold

30s SA KB Farmer Hold

January 18, 2019

January 18, 2019


CrossFit Nickel City – WOD

A1: Push Press (4-5 sets x Build to a heavy 5)

Rest 30s between A1 and A2.

A2: Metcon (AMRAP – Reps)

Heavy KB Swing

4-5 sets x AMRAP
Focus on power output! Not how many reps you get.

Rest 2 Minutes.

B: Power Snatch (See Notes)

Perform complex of:

1 Hang Power Snatch

1 Low Hang Power Snatch

1 Overhead Squat

In 6-10 sets, build to a heavy complex.

C: Metcon (Time)

2-3 Rounds for Quality:

Double KB Front Rack Hold x Max Time

Rest 1:1
Accessory work for those who want it, and/if there is time remaining.

January 17, 2019

January 17, 2019


CrossFit Nickel City – WOD

A1: Weighted Pull-ups (3-4 sets x 1-3 reps)

Strict!

Rest 30s between A1 and A2.

A2: Kipping Pull-ups (3-4 sets x Max Reps)

Rest 2 Minutes.

B: Metcon (Time)

As Fast as Possible:

75/50 Push-ups

Time cap: 8 Minutes
Chest must touch the floor!

C: Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″

January 16, 2019

January 16, 2019


CrossFit Nickel City – WOD

A1: Single Leg Crossbody RDL (4 x 6-8 per side)

Rest 60s between A1 and A2.

A2: Z Press (4 x Max Reps)

Use KB or DB.
Single arm! Start with the weaker side.

Rest 2 Minutes.

B: Thruster (Find 1RM)

In 7 minutes, find a 1RM.

C: Metcon (AMRAP – Rounds and Reps)

E2MOM x 5 Rounds:

8 Toes-to-Bar

8 Thruster

8 Row Cals
Intent: Steady work. If you beat the two minutes, you get rest.

If using a bike, then 12 cals.

Fitness: 75/55

Rx: 95/65

Rx+: 10/10/10 reps

Rx++: 6-8 MUs

January 15, 2019

January 15, 2019


CrossFit Nickel City – WOD

A: Back Squat (Find 5RM)

Build through by 5’s.

B: Metcon (Time)

3 Rounds for Time:

20/15 Cal Bike

25 Wall Ball

3 Deadlifts

Time Cap: 12 Minute
Intent: Capacity building. The deadlift is meant to be heavy, adjust based on your ability! The WB should be something you can do UB each round.

Fitness: 185-225/135-155, (14/10)

Rx: 255-275/175-195, (20/14)

Rx+: 295-315/205-225, WB reps = 35

January 14, 2019

January 14, 2019


CrossFit Nickel City – WOD

A: Clean (Find 1RM)

In 15 minutes, find a 1RM.

B: Metcon (AMRAP – Rounds and Reps)

In 13 Minutes:

20 Slam Balls

20 Burpee Box Jump Overs

Then as many rounds as possible,

4 KB Complex

30 Double Unders

KB complex =

1 SA KB Swing

1 SA KB Clean

1 SA KB Push Press

1 SA KB OH Lunge
Intent: Open styled metcon. A large buy-in followed by skill work. Be efficient on the transition between KB movements.

Fitness: 20/12kg

Rx: 24/16kg

Rx+: Double KB

Push Press = STO

January 13, 2019

January 13, 2019


CrossFit Nickel City – WOD

A: Holleyman (Time)

30 Rounds for time of:

5 Wall-Ball Shots, 20# /14#

3 Handstand Push-ups

1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
To learn more about Holleyman click here