All Blog Posts (2,491)

200702 FF and Burn WOD

Warmup: 8:00 AMRAP

row or bike 12/10 calories + 3 burpee box step-ups + 10 RKS + 5 BB thrusters

Conditioning: 10 EMOM x 4 w/2:00 rest between

1) 10 EMOM

E - 12/9 calorie…

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Added by Nick Bloch on July 1, 2020 at 8:30pm — No Comments

200601 Hybrid WOD

Warm-up: 15:00

400m Run + Dynamic + Amrap: 10 Box Step-ups

                                                5 Box Jumps

                                               10/7 Cal Bike

                             …

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Added by Nick Bloch on June 30, 2020 at 10:00pm — No Comments

4th of July weekend schedule

Friday: normal hours
Saturday: 8-9:30am group WOD only
Sunday: 10-12pm open gym

Added by Nick Bloch on June 30, 2020 at 6:08pm — No Comments

200701 Burn WOD

Warmup: 10:00

4 rounds - 200m jog + 5 db power cleans + 5 DB push press + 5 pushups

Conditioning: 12 EMOM

1 - 5 tng power cleans into 5 push press 35/25#s

2 - 10 double KB/DB squats…

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Added by Nick Bloch on June 30, 2020 at 6:03pm — No Comments

200701 FF WOD

Warmup: 8:00 AMRAP

bike 12/9 calories + 5 light power cleans + 5 FS + 5 push jerks

*start with empty bar and build slightly each round, sub 5 light power snatch + 5 OHS if you plan on snatching for the WL portion next

Weightlifting: 15…

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Added by Nick Bloch on June 30, 2020 at 6:01pm — No Comments

200630 Hybrid WOD

Warm-up: 10:00 Amrap

10/7 Cal Bike + 5 Pushups + 10 Ring Rows + 5 Light Deadlifts

Strength: 20:00 Amrap

2 TnG Deadlifts

8/8 DB Bent-Over Row…

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Added by Nick Bloch on June 30, 2020 at 6:13am — No Comments

200630 Burn WOD

Warmup: 3 rounds

1000m/900m C2 bike + 5 burpees + 10 AKS + 15 squats

Conditioning: every 5:00 x 5 rounds

row 25/20 calories

20 db snatches alt r/l

20…

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Added by Nick Bloch on June 29, 2020 at 6:27pm — No Comments

200630 FF WOD

Warmup: 8:00 AMRAP

bike :30 + 5RR or strict PU + 5 AKS + 5 pushups + 50 singles

*increase intensity on bike and # on AKS, move from RR to sPU if possible

Skill Conditioning: every 3:00 x 8 rounds (alternate A and B)…

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Added by Nick Bloch on June 29, 2020 at 6:00pm — No Comments

200629 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 5 Tempo FS (32X1) + 10 Reverse Lunges + :30 Bike

Strength: 22:00

0:00-12:00: Build to heavy 3 Rep Front Squat

12:00-22:00: Amrap - Shoot for 3-4 Sets

2 Front Squats + 4 Back Squats

*3 Rep goal is 102-105%+ of Heavy 4 rep from last week

**Goal on 2/4…

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Added by Nick Bloch on June 29, 2020 at 6:41am — No Comments

200629 Burn WOD

Warmup: 10:00 AMRAP

C2 bike 500m + 50 singles + 20 squats + 15 situps

Conditioning: 25 AMRAP

C2 bike 2000/1800m

20 alternating box step-ups

15 dbl DB…

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Added by Nick Bloch on June 28, 2020 at 8:12pm — No Comments

200629 FF WOD

Warmup: 8:00 AMRAP

12/9 calorie bike + 10 squats + 10 reverse lunges + 10 bb strict press

Strength: 15 EMOM

1 - 1 front squat (+10-15 #s from last week)

2 - 200m sprint…

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Added by Nick Bloch on June 28, 2020 at 8:08pm — No Comments

200627 WOD

1) front squat

work up to a heavy single for the day, no misses

2) for time - chipper

1 mile run

into

DT 95/65# (5 rds 12 dl + 9 hpc + 6…

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Added by Nick Bloch on June 27, 2020 at 7:00am — No Comments

200626 Hybrid WOD

Warm-up: 8:00 Amrap

:30 Bike + 5-10 Ab Wheel Rollouts + 10 Pushups





Strength: Bench Press (18:00)

4 Sets: 2, 2, 1, 1+ (all reps 1-2s pause)

*All sets should be done at weight or heavier than last week’s heaviest 2

2 Max Effort Sets (no pause)

*weights this week on max effort sets should be heavy, 6-10 reps…

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Added by Nick Bloch on June 26, 2020 at 7:00am — No Comments

200626 FF WOD

Warmup: 8:00

bike 12/9 calories + 5 pushups + 5 ring rows + 10 walking lunges + :15 bar hang

Strength: 15:00 AMRAP

3 tng deadlifts (start at 70% 1rm and build)

10 banded lateral steps…

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Added by Nick Bloch on June 25, 2020 at 7:11pm — No Comments

200625 Hybrid WOD

Warm-up: 10:00 Amrap

Dynamic + Amrap: :30 Bike + 10 RKbs + 8/8 Bulgarian SS



Strength: 20:00 Amrap

5 BB Glute Bridges (:03 pause @top of each rep)

5/5 KB Waiter Squats (:03 Pause @bottom of each rep)

8/8 DB CB Deadlifts

10/10 SL Kickbacks…

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Added by Nick Bloch on June 25, 2020 at 6:01am — No Comments

200625 Burn WOD

Warmup: 8:00 AMRAP

200m jog + 5 bb thrusters + 5 Rkbs + 10 air squats

Conditioning: 10 EMOM x 4 

E - 200m run

O - 15 American KBS 53/35#s…

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Added by Nick Bloch on June 24, 2020 at 8:02pm — No Comments

200625 FF WOD

Warmup: 8:00 AMRAP

200m jog + 5 bb thrusters + 5 Rkbs + 10 air squats

Conditioning: 10 EMOM x 4 

E - 200m run

O - 15 American KBS 53-70/35-53#…

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Added by Nick Bloch on June 24, 2020 at 8:00pm — No Comments

200624 Hybrid WOD

Warm-up: 15:00

3:00 Bike/Row (increasing pace) + Dynamic

Amrap: 10 Ring Rows + 10 Air Squats + 10 Alt Box Step-ups

Conditioning: 30:00

0:00-6:00: Amrap

5 Pushups

10 Am Kbs

15 Air Squats

6:00-9:00: Rest

9:00-17:00: Ladder

1000/900m Row…

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Added by Nick Bloch on June 23, 2020 at 10:50pm — No Comments

200624 Burn WOD

Warmup: 10:00 AMRAP

15/10 cal bike + 8 bb strict press + 8 situps + 8 ring rows

Conditioning: for time (18:00 cap)

50-40-30-20-10 pushups (scale reps to 40-30-20-10-5 if needed)

10-20-30-40-50…

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Added by Nick Bloch on June 23, 2020 at 5:45pm — No Comments

200624 FF WOD

Warmup: 8:00 AMRAP

10/7 calorie bike + 5 muscle cleans + 5 hang power cleans + 5 front squats

Weightlifting: 15 EMOM

1 hang power clean + 1 hang squat clean (start at 50% 1rm HPC and build to max for the day with great…

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Added by Nick Bloch on June 23, 2020 at 5:30pm — No Comments

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