247 Virginia St 14201 |Call:716.392.8818 |
June 14, 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 (Weight)

Barbell Complex, 7 x 1:

Power Position Power Snatch +

Hang Power Snatch +

Power Snatch
Increase weight through each set.

B: Metcon (Time)

4 Rounds for Time:

12 Thrusters

10 Burpee Over Bar

100m Unilateral Farmer Walk

Time cap: 18 Minutes
Intent: Getting your heart rate up through two explosive movements then asking you to maintain a strong trunk and take a walk. Break the thrusters into two sets, pace the burpees, and go unbroken on each 50m with the farmer walks.

Fitness: 75/55, (20/12kg)

Rx: 95/65, (24-32kg/16-24kg)

Rx+: 115/80

TODAY'S POSTS

  • December 15, 2018

    CrossFit Nickel City - WOD


    A: Bench Press (5 x 3)


    Build to a heavy 3.

    A2: Metcon (AMRAP - Reps)


    Strict Pull-ups x AMRAP
    Superset A1 and A2.

    B: CrossFit Games Open 13.3 (AMRAP - Rounds and Reps)


    12-minute AMRAP of: 150 Wall-Ball Shots, 20# / 14# 90 Double-Unders 30 Muscle-ups

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