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October 12, 2017

CrossFit Nickel City – WOD

WU: Warm-up (No Measure)

Ankle Mobility

A1: Test Your Will (AMRAP – Reps)

7 Minute AMRAP:

1 Clean (165/115)

5 Toes-to-Bar

Infinity ladder, each rep increases by one.

B1: Deadlift (1 RM)


  • February 23, 2018

    CrossFit Nickel City - WOD

    A1: Pendlay Row (3 x 8)

    Build to a heavy 8.

    A2: Bicep Curls (3 x 10 - 12)

    Are you flexing? Or are your arms just that big?!

    B1: Metcon (Time)

    6 Rounds for Time:
    20 DB Front Rack Lunge
    10 Med Ball Cleans (40/30)
    45s Atlas Stone Hold
    Intent: Some odd object work and time under tension holds. We're going to elevate that heart rate then ask you to grab a hold of your breath. Choose an appropriate weight for the atlas stone hold. If there are not enough dumbbells, sub in KBs.

    Fitness: #35/20
    Rx: #50/35
    Rx+: Dummbells in both arms

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