247 Virginia St 14201 |Call:716.392.8818 |
July 12, 2018

CrossFit Nickel City – WOD

A1: Clean Pull (4 x 3)

All sets performed at 75% of 1RM. Focus on hitting positions here!

A2: Clean (3 x 1)

Perform 3 singles, not touch and go reps and as heavy as you want.

B: Metcon (Time)

3 Rounds for Time:

30 Wall Balls

15 Pull-ups

400m Run
Intent: Focus on negative split times for this metcon. Start slow and pick up speed through the work. It will be tempting to go unbroken on the two first movements.

Fitness: 14/10

Rx: 20/14


  • July 21, 2018


    Don't forget this Friday 7/20 is the last day to sign up for our in house competition on Saturday 8/4. Don't miss out on the fun and cool prizes.

    CrossFit Nickel City - WOD

    A: Metcon (Time)

    For Time:

    Run 800m
    50 Toes-to-Bar
    50 Alternating DB Snatch
    50 Pull-ups
    50 DB (S.A.) Thruster
    50 Pistol
    300 Double Unders
    Intent: Partner metcon! Partners will run the 800m together, then play tag throughout the rest of the movements. This should be fun!

    TTB = Hanging Knee Raises
    PU = Ring Rows
    Pistols = Single Leg Squat to Target

    Fitness: 35/20, SU = 400
    Rx: 50/35

Leave a reply

Your email address will not be published. Required fields are marked *