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October 11, 2018

Announcements

Happy 4th anniversary to CFNC! Mark your calendars, Oct. 20th we will be having a special 4 person team partner WOD at 8:30 followed by a rocken Potluck!

CrossFit Nickel City – WOD

A: Toes-To-Bar (See Notes)

Every 2:00 for 5 rounds:

Rx:

UB 10 – 14

Fitness:

Hanging Knee Raises (OR KTE): 15 -20

B: Metcon (3 Rounds for reps)

3 x Max Gymnastic Crunch

C: Metcon (Time)

For Time:

40 Burpees

20 Cleans

30 Cal Row

Time Cap: 14 Minutes
Intent: Game planning! How to effectively break up the reps in order to get the best time possible!

Fitness: 95/65

Rx: 135/95

Rx+: 30 Clean/40 Cal Row

TODAY'S POSTS

  • December 15, 2018

    CrossFit Nickel City - WOD


    A: Bench Press (5 x 3)


    Build to a heavy 3.

    A2: Metcon (AMRAP - Reps)


    Strict Pull-ups x AMRAP
    Superset A1 and A2.

    B: CrossFit Games Open 13.3 (AMRAP - Rounds and Reps)


    12-minute AMRAP of: 150 Wall-Ball Shots, 20# / 14# 90 Double-Unders 30 Muscle-ups

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