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200221 Burn WOD

Posted by Nick Bloch on February 20, 2020 at 7:30pm 0 Comments

NO BURN CLASS FRIDAYS

200220 Burn WOD

Posted by Nick Bloch on February 19, 2020 at 7:30pm 0 Comments

Warmup: 12 EMOM
1 - 75 singles
2 - 10/8 hand release pushups
3 - :45 bike
4 - 15 squats

Conditioning: 5:00 AMRAP x 5
row 500/400m
10 double kb/db push press
16 alternating db snatches
18 squats
*max jump rope in remaining time

*2:00 rest between round

200219 Burn WOD

Posted by Nick Bloch on February 18, 2020 at 7:30pm 0 Comments

Warmup: 12 EMOM
1 - 75 singles
2 - 10/8 hand release pushups
3 - :45 bike
4 - 15 squats

Conditioning: 5:00 AMRAP x 5
row 500/400m
10 double kb/db push press
16 alternating db snatches
18 squats
*max jump rope in remaining time

*2:00 rest between round

200218 Burn WOD

Posted by Nick Bloch on February 17, 2020 at 7:30pm 0 Comments

Warmup: 10:00
dynamic + 3 rounds: 2 wall walks + 20 walking lunges steps + 5 burpees

Conditioning: 10 EMOM x 3 (2:00 rest between WODs)
1 - 10 EMOM
E - 12/8 cal assault bike
O - 6 devils press

2 - 10 EMOM
E - 20 situps
O - :45 elbow plank

3 - 10 EMOM
E - 10 burpees to 6" target
O - 12 ring rows

200218 CrossFit WOD

Posted by Nick Bloch on February 17, 2020 at 7:00pm 0 Comments

Warm-up: 10:00

Dynamic + Amrap: 10 PVC Passthroughs

                            10 Hollow Arch Swings 

                            10/10 DB Strict Press

Strength: 18:00 EMOM

Min 1-6: 3 Strict Press

Min 7-12: 2 Push Press

Min 13-18: 1 Split Jerk

*Start Strict Press around 70% of 1RM

**Build throughout each movement to transition into next movement

Conditioning: For Time (9:00 CAP)

21 SDB Hang C+J (70/50)

21 T2B (sub 30 Hanging Leg Raises)

15 Hang C+J

15 C2B (sub 15 Pullups/30 Jumping Pullups)

9 Hang C+J

9 RMU (Sub 18 C2B/18 Pullups/18 Jumping C2B)

*Scale DB if needed, but should be heavier than usual

Extra: :30 ON :30 OFF for 6:00

Max Pushups

200217 CrossFit WOD

Posted by Nick Bloch on February 17, 2020 at 12:12am 0 Comments

Warm-up: 12:00

Dynamic + Amrap: 10/7 Cal Bike + 5 Light Tempo Back Squats (40X1) + 5 Full Squat into Box Jumps

Strength: Back Squat (20:00)

A) Build to a heavy single

*Goal is around 105%+ of 3RM

B) 1x2 @95%, 1x2 @100%, 1x3 @102-105%

*%’s are off of 3RM

Conditioning: 3:00 ON 2:00 OFF for 3 Rds

Rd 1: 30 BFB

          Max OHS in remaining time (95/65)

Rd 2: 20 OHS (115/85)

          Max BFB in remaining time

Rd 3: 30 BFB

          Max OHS in remaining time (135/95)

*Scale Burpee#/OHS weight to have at least :45 for Max Number

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