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February 14, 2019

CrossFit Nickel City – WOD

A1: Weighted Pull-ups (4-5 x 2-3)

Strict!

Rest 30s between A1 and A2.

A2: Kipping Pull-ups (4-5 x Max Reps)

Rx:

Chest-to-Bar Pull-up

Rest 1:00-2:00 Minutes.

B: Metcon (Time)

As Fast As Possible:

100/75 Push-ups

Time cap: 8 Minutes
Rx+: Weighted Push-ups

C: Metcon (Time)

For Time:

30 Burpees

35/25 Cal Bike

500m Row
Intent: A take on the workout “Acid Bath.” This workout is an all out sprint. Adjust the burpees and bike, so it takes about ~1:30-1:45 each component.

Rx: As Written

TODAY'S POSTS

  • April 20, 2019

    CrossFit Nickel City - WOD


    A: Metcon (3 Rounds for reps)


    3 x 5 Minute AMRAP, 5 Minute Rest
    R1:
    600m Run
    Then,
    12 Deadlifts (185/135)
    12 Burpees

    R2:
    400m Run
    Then,
    9 Deadlifts (225/155)
    9 Burpee to 6" Target

    R3:
    200m Run
    Then,
    6 Deadlifts (255/185)
    6 Burpee Box Jump Overs
    Intent: Posterior chain endurance! It's going to get spicy!

    Fitness: Scale the weights
    Rx: As Written

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