247 Virginia St 14201 |Call:716.392.8818 |
October 13, 2017

CrossFit Nickel City – WOD

WU: Warm-up (No Measure)

Lateral KB Box Step-up

3 x 8

A1: Bergeron Beep Test (AMRAP – Rounds and Reps)

EMOM for as long as possible:

7 Thrusters (75/55)

7 Pull-ups

7 Burpees

A1: Bergeron Beep Test (AMRAP – Rounds and Reps)

EMOM for as long as possible:

7 Thrusters (75/55)

7 Pull-ups

7 Burpees

A2: The Beep Test (AMRAP – Rounds and Reps)

EMOM for as long as possible:

5 Thrusters (75/55)

5 Pull-ups

5 Burpees

B1: Split Jerk (4 x 3 (80%))

Focus on footwork.

TODAY'S POSTS

  • December 17, 2017

    Announcements


    The gym will be closed for remodel Fri. Dec 22nd - Mon. Dec 25th. Reopening Tuesday Dec 26th.

    CrossFit Nickel City - WOD


    A1: Metcon (Time)


    2 rounds:
    20 Clean and Jerks (135/95)
    20 Box Jumps (24/20)
    20 Wall Ball (20/14)
    20 Hang Snatch (95/65)
    20 Box Jumps
    20 Wall Ball
    20 Squat Cleans

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