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200603 Burn WOD

Posted by Nick Bloch on June 2, 2020 at 7:00pm 0 Comments

Warmup: 12:00

dynamic + 21-15-9 c2 cals + situps

Conditioning: 30 EMOM

1 - run 200m/C2 400m

2 - 12 deadlifts 155/105#

3 - 12 ring rows

4 - 12 wall balls

5 - 12 plate GTOH 45/35#

6 - rest

200603 CrossFit WOD

Posted by Nick Bloch on June 2, 2020 at 7:00pm 0 Comments

Warmup: 10:00 AMRAP

bike :30 @ building intensity + 5 RR/pullups + 5 pushups + 10 KBS + 10 pass thrus

Skill Conditioning: every 1:30 x 6 rounds (3 each of 2a/2b)

1) AB 18/13 calories C2 bike 22/17 calories (C2 only if more than 10 ppl)

2a) 10-15 C2B pullups (if you can't get at least 10, scale to pullups)

2b) 10-15 kipping HSPUs (if you can't get at least 8, scale to :45 hs hold)

*alternate 2a/2b, waterfall start...everyone bikes first

*max working time of 1:00-1:10, sub banded strict pullups for kipping

Conditioning: 16 EMOM

1 - 200m run

2 - 12 deadlifts 185/125#

3 - 2 rope climbs (1st legless if possible), sub :20 chin hold/12 ring rows

4 - 3 hang squat cleans (same weight as deadlift)

200602 Hybrid WOD

Posted by Nick Bloch on June 1, 2020 at 8:54pm 0 Comments

Warm-up: 10:00 Amrap

200m Run + 10 Air Squats + 10 Am Kbs

Strength: 20:00 Amrap

1) 3 BB Strict Press + 5 BB Push Press (build)

2) 16 Alt DB Hammer Curls + Max 90° Hold (Max :30)

3) 15 DB Sit-ups + Max L-sit Hold (Max :30)

Conditioning: For time (14:00 CAP)

30 Pushups

30 Wall Ball (20/14# to 10/9’)

600m Run

20 Pushups

20 Wall Ball

400m Run

10 Pushups

10 Wall Ball

200m Run

200602 CrossFit WOD

Posted by Nick Bloch on June 1, 2020 at 7:38pm 0 Comments

Strength Warmup: 20 AMRAP @ building intensity

1:00 bike at 63-55rpms AB or 75/65 C2

100' single arm overhead DB carry (50R/50L)

1:00 UB dbl KB front rack hold (men build to 53s, women to 35s)

100' crawl (50' bear crawl/50' crab walk w/hips up)

1:00 weighted elbow plank (only add weight if you can do UB)

50' sled push

Conditioning: every 6:00 x 5 rounds

400m run

30 air squats

20 single arm DB thrusters (10R then 10L) 50/35#s

10 single arm DB devils press (alternate every rep on the way down to floor)

*scale to appropriate weight to finish in 4:30-5:00 max

200602 Burn WOD

Posted by Nick Bloch on June 1, 2020 at 7:30pm 0 Comments

Strength Warmup: 20 AMRAP @ building intensity

1:00 bike at 63-55rpms AB or 75/65 C2

100' single arm farmers walk

1:00 UB dbl KB front rack hold (men build to 53s, women to 35s)

100 single unders

1:00 weighted elbow plank 

50' sled push

Conditioning: every 6:00 x 5 rounds

400m run or 800m C2 bike

20 air squats

16 single arm DB thrusters (8R then 8L) 35/20#s

8 single arm DB devils press (alternate every rep on the way down to floor)

*scale to appropriate weight to finish in 4:30-5:00 max

200601 Hybrid WOD

Posted by Nick Bloch on May 31, 2020 at 10:19pm 0 Comments

Warm-up: 10:00

Dynamic + Amrap: 10/7 Cal Bike + 5 Tempo Front Squats (33X1)

Strength: 22:00

0:00-10:00: Build to heavy Front Squat

10:00-22:00: Every 1:30 for 12:00

2 Front Squats + 4 Back Squats

*Start around 75-80% of 1RM FS, build if possible

Conditioning: E5MOM for 15:00

24/18 Cal AB

18 DB Box Step Overs (35/25s)

12 BBJO (24/20”)

*4:00 Max to work on first two sets

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