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February 14, 2018

CrossFit Nickel City – WOD

A1: Strict Press (3 x 5)

Build to a heavy 5 rep.

A2: Kettlebell Z Press (3 x 6)

Taken from a seated position.

B1: Metcon (Time)

Partner metcon:

For time:

100 Slam Ball (40/30)

70 Atlas Stone Squat (Front Carry)

60 Handstand Push-ups

300 Double Unders
Intent: Odd object exposure and gymnastic skill work. Split the work as needed with your teammate.


  • 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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