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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

  • October 24, 2018

    CrossFit Nickel City - WOD


    A: Front Squat (See Notes)


    1 x 1 at 97%
    Then,
    3 x 2 at 90%

    B: Metcon (Time)


    6 Rounds for Time:
    3 Deadlift
    3 Clean and Jerk
    3 Front Squat
    9 Pull-ups

    Time Cap: 12 Minutes
    Intent: Mix modal work, barbell cycling and pull-up efficiency. Be efficienct in how you move from one barbell movement to the next.

    Fitness: 75/55, x2 Ring Row
    Rx: 115/85
    Rx+: 135/95, OR 4 Muscle-ups

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