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

  • June 25, 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


    A1: Strict Press (5 x 2)


    Use 90% of last week's 2RM for each set.

    A2: Push Jerk (3 x 2)


    Build to a heavy 2RM.

    B: Metcon (Weight)


    For Time:
    40 Wall Balls
    200m Double Arm Farmer Walk

    Then in remaining time,

    1 RM Clean

    Time cap: 10 Minutes
    Intent: Stressing the body through small sets of wall balls and some strongman work, then asking you to find your max clean. Take your time on the walk, do not fatigue your forearms to the point of not being able to hold the bar.

    Fitness: 16kg/12kg
    Rx: 24kg/16kg
  • June 24, 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: Metcon (Time)


    5 Rounds for Time:
    12 Overhead Squats
    100m Run
    Fitness: 75/55
    Rx: 95/65
    Rx+: 115/80

    B: Metcon (Time)


    7 Rounds for Time:
    1 Rope Climb
    15 Cals Bike
    Rx: As Written

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