The New Wednesday 6:30pm WOD will be capped at 6 people so make sure you sign in before class
CrossFit Nickel City – WOD
WU: Warm-up (No Measure)
3 x 5 Kipping Swings + 5 Toes-to-Bar
2 x 6 Deep Ring Support Swings + 1 Front Swing Press Out
Accumulate 1:00 of L-Sit Hold within 2:00 Minutes.
A1: Metcon (AMRAP – Rounds)
8 Minute EMOM:
1 Hang Squat Clean
1 Front Squat
1 Strict Press
1 Push Press
Front Plank the remainder of the minute.
Begins with barbell complex.
Fitness: 75% of Strict Press
Rx: 80% of Strict Press
Rx+: 85% of Strict Press
B1: Metcon (5 Rounds for reps)
5 x 3 Minutes / 1:00 rest
30 Air Squats
Accumulate as many calories on the rower/bike as possible in remaining time.
Intent: While Murph is the long game, we’re playing the short game here. Move fast on the gymnastic work and get to the rower/bike to have a chance at getting as many calories as you can.
Rx+: Weight vest
- 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)
3 - 6 - 9 - 12 - 15 - 12 - 9 - 6 - 3
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