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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

  • 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
    x2

    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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