247 Virginia St 14201 |Call:716.392.8818 |
June 13, 2018

Announcements

Tickets are on sale for the Barbell Club Fundraiser! Sat, June 30th..7-11pm only $25 @ Adolf’s 1st ward Tavern.

CrossFit Nickel City – WOD

A: Back Squat (4 x 6)

Use 80-83% of your 1RM for each set.

B: Metcon (3 Rounds for reps)

3 Rounds:

30s Max Elevated Front Foot KB Lunge

Rest 30s

30s Max Elevated Front Foot KB Lunge

Rest 30s

30s Max Push-ups

Rest 30s

30s Max KB Swings

Rest 30s
Intent: Strength metcon. Your glutes are going to be sore! Use a deficit of 45 plate for the men, 35 plate for the women, really focus on that front leg during the lunges.

One time through all the movements is one round.

Fitness: 20kg/12kg

Rx: 24kg/16kg

TODAY'S POSTS

  • October 24, 2018

    CrossFit Nickel City - WOD


    A: Front Squat (See Notes)


    1 x 1 at 97%
    Then,
    3 x 2 at 90%

    B: Metcon (Time)


    6 Rounds for Time:
    3 Deadlift
    3 Clean and Jerk
    3 Front Squat
    9 Pull-ups

    Time Cap: 12 Minutes
    Intent: Mix modal work, barbell cycling and pull-up efficiency. Be efficienct in how you move from one barbell movement to the next.

    Fitness: 75/55, x2 Ring Row
    Rx: 115/85
    Rx+: 135/95, OR 4 Muscle-ups

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