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February 5, 2019

CrossFit Nickel City – WOD

A: Front Squat (4 – 6 x 3-4 at 83-87%; rest 2 Minutes)


B: Metcon (AMRAP – Reps)

16 Minute Alternating EMOM:


8 Slam Balls

X Burpee


8 Cal Row

X Handstand Push-ups

Every round the HSPU and burpee will increase by 1 rep.
Intent: Pacing/skill work. Every round, you will increase the two BW movements by one rep. There are 8 total rounds (every two minutes = 1 round). This will seem like an easy workout for the first couple rounds, but the later rounds will add up. If you fail when adding a rep, then drop it back to the previously completed round.

Reps per round + total =

R1 = 18

R2 = 20

R3 = 22

R4 = 24

R5 = 26

R6 = 28

R7 = 30

R8 = 32

Total = 200

Fitness: 30/20, Push-ups

Rx: 40/30

Rx+: Deficit Kipping HSPU


  • February 15, 2019

    CrossFit Nickel City - WOD

    A1: Push Press (4-5 sets x 3)

    Build to a heavy 3, start heavier than last time.

    Rest 60s between A1 and A2.

    A2: Metcon (AMRAP - Reps)

    Heavy KB Swings
    4-5 sets x AMRAP
    Choose the heaviest KB you can handle. This is about power output and not about how many reps you can get.

    Rest 2:00 Minutes.

    B: Power Snatch (See Notes)

    Perform complex of:
    1 Low Hang Power Snatch
    1 Overhead Squat

    In 3-5 sets, build to a heavy complex.

    C: Metcon (No Measure)

    2-3 Rounds for Quality:
    Double Front Rack Hold x Max
    Strict TTB x 3-6

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