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January 13, 2019

CrossFit Nickel City – WOD

A: Holleyman (Time)

30 Rounds for time of:

5 Wall-Ball Shots, 20# /14#

3 Handstand Push-ups

1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
To learn more about Holleyman click here

TODAY'S POSTS

  • January 22, 2019

    CrossFit Nickel City - WOD


    A: Front Squat (4 - 6 x 4 at 80-85%; rest 2 Minutes)


    Autoregulation. This should take 15-20 minutes.

    B: Metcon (Time)


    For Time:
    3 - 6 - 9 - 12 - 15 - 12 - 9 - 6 - 3
    Cals Row
    Push-ups
    Pull-ups

    Time cap: 16 Minutes
    Intent: Pulling endurance. Its 75 reps per movement. Adjust the rep scheme accordingly to meet the time cap! Be ease on the smaller rounds, don't spike your heart rate.

    Fitness: Ring Rows/Banded Pull-ups
    Rx: As Written
    Rx+: CTB Pull-ups
    Rx++: Weight Vest w/ above

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