Contact Us

Nick Bloch (CF-L1, CF-Mobility, USAW)

Contact nick@crossfitfdl.com today to sign up for a free trial or learn more information!

Map/Directions

Blog Posts

171213 WOD

Posted by Nick Bloch on December 12, 2017 at 7:49pm 0 Comments

Warmup: 10 minutes

1:30 row/bike and 1:30 run

AMRAP: 10 calorie bike or row/10 American KBS/10 burpees/10 goblet squats

Skill Conditioning: 12 emom

E - 10 burpees to plate

O - hspus c-15 rx-10 (scale-3 wall walks)

Conditioning: 16 EMOM

1- calorie bike c-20/15 rx-15/10

2- rest

3- 10 overhead squats c-155/105# rx-115/80# (scale fs at C weight)

4- rest

171212 WOD

Posted by Nick Bloch on December 11, 2017 at 8:53pm 0 Comments

Warmup: 10 minutes

1:30 row/bike and 1:30 run

dynamic warmup

Strength: every 1:30 x 6 rounds

2 push press + 2 push jerks 

*start at 50% of your 1rm push press and add weight each round

Conditioning: for time - 12:00 cap

20 deadlifts 225/155# 

40 wall balls 20/14# to 10/9’

150 DU (scaled 300 singles)

40 wall balls

20 deadlifts 

Extra:

farmers walk 5 x down/back

171211 WOD

Posted by Nick Bloch on December 10, 2017 at 7:30pm 0 Comments

Warmup: 10 minutes

1:30 row/bike and 1:30 run

AMRAP 10 calorie bike or row/10 lunges/10 RR/10 wall squats

Strength: 20 minutes

1a) bb step-ups - 4x10 r/l (do all on one side first)

1b) band good mornings - 4x10

1c) db front squat - 4x6 (do 6 w/ db in right hand, 6 w/ left)

Conditioning : 15 AMRAP

500 meter row

10 db clean and jerks 50/35#s

3 rope climbs  (5 rope walks)

15/10 calorie bike (sub run/ski)

20 ttb (knee raises)

171208 WOD

Posted by Nick Bloch on December 7, 2017 at 9:24pm 0 Comments

WARMUP: 10 minutes

1:30 row/bike and 1:30 run

Dynamic warmup

Strength: 15 minutes

1a) bb reverse lunge off plate - 3x8 r/l (do all on R then all on L)

1b) single leg dL with 2x db or kb - 3x8 r/l

Conditioning: for time 22:00 cap

50 American KBS 53/35#

5 rounds of Cindy (5 pull-ups/10 push-ups/15 squats)

40 American KBS 

4 rounds of Cindy 

30 American KBS 

3 rounds of Cindy 

20 American KBS 

2 rounds of Cindy 

10 American kbs

1 round of Cindy 

Photos

  • Add Photos
  • View All

Videos

  • Add Videos
  • View All

Events

 
 
 

Shop Now Rogue Fitness

© 2017   Created by Nick Bloch.   Powered by

Badges  |  Report an Issue  |  Terms of Service