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December 3, 2019

CrossFit Nickel City – WOD

A1: Bench Press (4 x 6-8, rest 1:00)

A2: Overhead Tricep Extension (4 x 10-15, rest 1:00-2:00 minutes)

B1: Bent Over Row (4 x 6-8, rest 1:00 minute)

B2: Bicep Curls (4 x 8-12, rest 1:00-2:00 minutes)

C1: Dragonfly (3 x 3-7, rest 1:00 minute)

C2: Side Plank (3 x 30s/s, rest 1:00 minute)

C3: Metcon (Weight)

Tempo (3030) Double DB RDLs: 3 x 8-15
Make these partial RDLs from top of the rep to knee height and back up.

TODAY'S POSTS

  • December 9, 2019

    CrossFit Nickel City - WOD


    A: Front Squat (5 x 2+, rest 2:00-3:00 minutes.)


    Use 90-93%.

    B: Metcon (Time)


    2 Rounds for Time:
    300ft. Sandbag Carry (Bear Hug)
    20 Toes-to-Bar
    45s Side Plank per side
    Intent: Midline fun.

    Fitness: Hanging Knee Raises x 30, 30/20
    Rx: As Written

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