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May 16, 2018

CrossFit Nickel City – WOD

A: Deadlift (4 x 8)

Tempo: (2000)

2 sets at 70%

2 sets at 73%

B: Metcon (Time)

3 Rounds for Time:

20 Pull-ups

15 Thrusters

600m Run

15 Pull-ups

20 Hang Power Cleans

Time cap: 24 Minutes
Intent: MURPH prep. You’re getting all your pull-ups and your first mile in today intertwined with some light barbell work to keep this an aerobic based workout. The barbell is NOT meant to be heavy nor slow you down, it’s just there to keep your heart rate up and fatigue the grip a bit.

Note: If you are not a strong runner and worried about not making it under the time cap, make the run 400m!

Fitness: 45/35, Ring rows

Rx: 75/55

Rx+: 95/65


  • November 18, 2018

    CrossFit Nickel City - WOD

    A: Metcon (AMRAP - Rounds and Reps)

    10 Minute AMRAP:
    Atlas Stone Shoulder Squat x 10
    Atlas Stone Front Carry Hold x 30s
    Toes-to-Bar x 10
    Intent: Odd object and grip work.

    Fitness: Hanging Knee Raises
    Rx: Choose appropriate weight for atlas stones

    B: Metcon (AMRAP - Rounds and Reps)

    10 Minute AMRAP:
    20 Single Arm OH Lunge
    30/21 Row Cals
    Intent: Cardio work!

    Fitness: 35/20
    Rx: 50/35

    C: Metcon (Time)

    For Time:
    30 Burpee Muscle-ups


    30 Burpee Pull-ups

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