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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


Rest 30s


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


  • February 23, 2018

    CrossFit Nickel City - WOD

    A1: Pendlay Row (3 x 8)

    Build to a heavy 8.

    A2: Bicep Curls (3 x 10 - 12)

    Are you flexing? Or are your arms just that big?!

    B1: Metcon (Time)

    6 Rounds for Time:
    20 DB Front Rack Lunge
    10 Med Ball Cleans (40/30)
    45s Atlas Stone Hold
    Intent: Some odd object work and time under tension holds. We're going to elevate that heart rate then ask you to grab a hold of your breath. Choose an appropriate weight for the atlas stone hold. If there are not enough dumbbells, sub in KBs.

    Fitness: #35/20
    Rx: #50/35
    Rx+: Dummbells in both arms

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