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November 8, 2019

CrossFit Nickel City – WOD

A: Push Press (Find 1RM)

B: Push Jerk (Find 1RM)

C: Split Jerk (Find 1RM)

D: 1000m Row (Time)

Max Effort 1000m Row


  • November 19, 2019

    CrossFit Nickel City - WOD

    A1: Dumbbell Bench Press (4 x 8-12, rest 1:00 minute)

    Superset with A1, A2, and A3.

    A2: Elevated Feet Ring Row (4 x 4-10, rest 1:00 minute)

    Feet on a box at the height of the rings.

    B1: Bicep Curls (3 x "21s," rest 1:00-2:00 minutes)

    B2: Skull Crushers (3 x 6-8, rest 1:00-2:00 minutes)

    C1: Dragonfly (3 x 3-7, rest 1:00 minute)

    As slow as possible coming to the ground. Use a band if unable to control to the floor.

    C2: Arch Hold (3 x AMSAP, rest 1:00 minute)

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