Contact Us

Contact nick@crossfitfdl.com to sign up for a free class!

Map/Directions

Blog Posts

180524 WOD

Posted by Nick Bloch on May 23, 2018 at 7:11pm 0 Comments

Warmup: 10 minutes

1:30 row/bike and 400m run

dynamic warmup

Strength: 20 minutes

back squat - 2 (sets) x 5 (reps) at 75%, 1x5 at 80%, 1x5 at 85%, 5 singles at 90% with :30 seconds of rest between singles

Conditioning: 10 EMOM

E - 200m run

O - 20 alt db snatches 50/35#

*can put dbs outside on turf, DO NOT drop on turf (it will rip the turf)

180523 WOD

Posted by Nick Bloch on May 22, 2018 at 7:00pm 0 Comments

Warmup: 12 minutes

400m jog then....

3 rounds: 200m run + 10 ring rows + 10 clapping pushups

Strength: 12 minutes

1a) push press - 3x5 at 70% of 1rm

1b) db/kb single arm row - 3x8 r/l

Conditioning: 20 minute cap

800m run/40 calorie row/20 ttb (sub knee raises),

600m run/30 calorie row/15 ttb,

400m run/20 calorie row/10 ttb,

finish with 200m run

180522 WOD

Posted by Nick Bloch on May 21, 2018 at 8:27pm 0 Comments

Warump: 10 minutes

1:30 row/bike and 1:30 run laps

21-15-9 - pushups/air squats/walking lunges

Skill Conditioning: 12 EMOM

1 - bike 12/8 calories

2 - hspus c-15 rx-10 (scale hs hold)

3 - rest

Conditioning: 16 EMOM

1 - bike c-18/12 calories rx-12/8 calories

2 - 10 deadlifts 225/155#

3 - wall balls c-20 rx-15 to 10/9' target

4 - rest

180522 WOD

Posted by Nick Bloch on May 21, 2018 at 8:27pm 0 Comments

Warump: 10 minutes

1:30 row/bike and 1:30 run laps

21-15-9 - pushups/air squats/walking lunges

Skill Conditioning: 12 EMOM

1 - bike 12/8 calories

2 - hspus c-15 rx-10 (scale hs hold)

3 - rest

Conditioning: 16 EMOM

1 - bike c-18/12 calories rx-12/8 calories

2 - 10 deadlifts 225/155#

3 - wall balls c-20 rx-15 to 10/9' target

4 - rest

Photos

  • Add Photos
  • View All

Videos

  • Add Videos
  • View All

Events

 
 
 

Shop Now Rogue Fitness

© 2018   Created by Nick Bloch.   Powered by

Badges  |  Report an Issue  |  Terms of Service