247 Virginia St 14201 |Call:716.392.8818 |
December 17, 2017

Announcements

The gym will be closed for remodel Fri. Dec 22nd – Mon. Dec 25th. Reopening Tuesday Dec 26th.

CrossFit Nickel City – WOD

A1: Metcon (Time)

2 rounds:

20 Clean and Jerks (135/95)

20 Box Jumps (24/20)

20 Wall Ball (20/14)

20 Hang Snatch (95/65)

20 Box Jumps

20 Wall Ball

20 Squat Cleans (135/95)

TODAY'S POSTS

  • January 20, 2018

    CrossFit Nickel City - WOD


    A1: Metcon (Time)


    5 Rounds for Time:
    10 Slam Balls (40/30)
    14 Deadlift
    11 Hang Power Cleans
    8 Push Jerks
    Rest 2:00 minutes

    Time cap: 35 minutes
    Intent: Barbell cycling under fatigue from the start. Understanding the need to be aware of your body and of the barbell, as well as making smart decision on when to break up the movement to try and not do any unnecessary reps.

    Fintess: 115/80
    Rx: 145/100
    Rx+: 165/115

    B1: Metcon (No Measure)


    2 Rounds:
    60-90s weighted plank
    10 Single Arm KB High Pulls
    Intent: For quality.

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