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

  • October 24, 2018

    CrossFit Nickel City - WOD


    A: Front Squat (See Notes)


    1 x 1 at 97%
    Then,
    3 x 2 at 90%

    B: Metcon (Time)


    6 Rounds for Time:
    3 Deadlift
    3 Clean and Jerk
    3 Front Squat
    9 Pull-ups

    Time Cap: 12 Minutes
    Intent: Mix modal work, barbell cycling and pull-up efficiency. Be efficienct in how you move from one barbell movement to the next.

    Fitness: 75/55, x2 Ring Row
    Rx: 115/85
    Rx+: 135/95, OR 4 Muscle-ups

Leave a reply

Your email address will not be published. Required fields are marked *