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February 13, 2018

CrossFit Nickel City – WOD

A1: Metcon (AMRAP – Reps)

3 x 30s on/60s off

AMAP Strict Pull-ups
Fitness: Banded Strict Pull-ups

Rx+: Weighted Strict Pull-ups

B1: Metcon (3 Rounds for time)

Rowing Intervals:

3 x

250m

Rest 30s

500m

Rest 3:00 minutes
Score each round.

C1: Metcon (AMRAP – Rounds and Reps)

9 Minute AMRAP:

3 Kipping Swings

3 Knees-to-Elbows

3 Toes-to-Bar

9 Hand Release Push-ups

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  • July 21, 2018

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    Don't forget this Friday 7/20 is the last day to sign up for our in house competition on Saturday 8/4. Don't miss out on the fun and cool prizes.

    CrossFit Nickel City - WOD


    A: Metcon (Time)


    For Time:

    Run 800m
    50 Toes-to-Bar
    50 Alternating DB Snatch
    50 Pull-ups
    50 DB (S.A.) Thruster
    50 Pistol
    300 Double Unders
    Intent: Partner metcon! Partners will run the 800m together, then play tag throughout the rest of the movements. This should be fun!

    TTB = Hanging Knee Raises
    PU = Ring Rows
    Pistols = Single Leg Squat to Target

    Fitness: 35/20, SU = 400
    Rx: 50/35

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