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January 9, 2019

CrossFit Nickel City – WOD

A: Top Support (Max Hold x 1-2 Attempts)

Fully locked out elbows, external rotation of the rings, and good hollow body line.

B: Bottom Support (Max Hold x 1-2 Attempts )

Deepest bottom of the dip. Keep the rings pulled tight to the chest while actively pushing into the rings.

C1: Chest-To-Bar Pull-ups (Max Reps x 1-2 Attempts)


C2: Pull-ups (Max Reps x 1-2 Attempts)

If unable to do a CTB pull-up, then perform as many regular STRICT pull-ups.

D: Ring Dips (Max Reps x 1-2 Attempts)


E: Hollow Hold (Max Hold x 1 Attempt)

F: Metcon (AMRAP – Rounds and Reps)

16 Minute AMRAP:

20/15 Cal Row

30 KB Swing

30/20 Cal Bike

50 Double Unders
Intent: Cardio piece! Aim for four rounds!

Fitness: 20/12kg, SU x 100

Rx: 24/16kg


  • 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

    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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