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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


  • July 21, 2018


    Don't forget this Friday 7/20 is the last day to sign up for our in house competition on Saturday 8/4. Don't miss out on the fun and cool prizes.

    CrossFit Nickel City - WOD

    A: Metcon (Time)

    For Time:

    Run 800m
    50 Toes-to-Bar
    50 Alternating DB Snatch
    50 Pull-ups
    50 DB (S.A.) Thruster
    50 Pistol
    300 Double Unders
    Intent: Partner metcon! Partners will run the 800m together, then play tag throughout the rest of the movements. This should be fun!

    TTB = Hanging Knee Raises
    PU = Ring Rows
    Pistols = Single Leg Squat to Target

    Fitness: 35/20, SU = 400
    Rx: 50/35

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