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

Announcements

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 Deadlift

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

20 Push-ups

10 Pull-ups

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

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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