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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


  • February 15, 2019

    CrossFit Nickel City - WOD

    A1: Push Press (4-5 sets x 3)

    Build to a heavy 3, start heavier than last time.

    Rest 60s between A1 and A2.

    A2: Metcon (AMRAP - Reps)

    Heavy KB Swings
    4-5 sets x AMRAP
    Choose the heaviest KB you can handle. This is about power output and not about how many reps you can get.

    Rest 2:00 Minutes.

    B: Power Snatch (See Notes)

    Perform complex of:
    1 Low Hang Power Snatch
    1 Overhead Squat

    In 3-5 sets, build to a heavy complex.

    C: Metcon (No Measure)

    2-3 Rounds for Quality:
    Double Front Rack Hold x Max
    Strict TTB x 3-6

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