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200221 Burn WOD

NO BURN CLASS FRIDAYS

Added by Nick Bloch on February 20, 2020 at 7:30pm — No Comments

200220 Burn WOD

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…

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Added by Nick Bloch on February 19, 2020 at 7:30pm — No Comments

200219 Burn WOD

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…

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Added by Nick Bloch on February 18, 2020 at 7:30pm — No Comments

200218 Burn WOD

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…

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Added by Nick Bloch on February 17, 2020 at 7:30pm — No Comments

200218 CrossFit WOD

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…

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Added by Nick Bloch on February 17, 2020 at 7:00pm — No Comments

200217 CrossFit WOD

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…

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Added by Nick Bloch on February 17, 2020 at 12:12am — No Comments

200217 Hybrid WOD

Warm-up: 12:00

2:00 Bike + Dynamic + Amrap: :40 Bike + 10 Goblet Squats + 10 Kbs

Strength: Back Squat (20:00)

A) Build to a heavy single

*Goal is somewhere between 100-105% of 1RM

B) 3x10 @75-80% of A…

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Added by Nick Bloch on February 17, 2020 at 12:00am — No Comments

200217 Burn WOD

Warmup: 10:00 AMRAP

5:00 bike at increasing intensity into AMRAP: 5 ring rows + 10 AKS + 10 goblet squats

Conditioning: 30 EMOM

1 - c2 bike 15/12 calories

2 - 250' shuttle sprint (finish at…

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Added by Nick Bloch on February 16, 2020 at 7:00pm — No Comments

200214 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 10/7 Cal Bike + 10 BB Strict Press + :20 L-sit Hang



Strength: 18:00 Amrap

5/5 TGU Sit-up

100’/100’ OH Carry

8/8 Kneeling DB Strict Press

200’ FR Carry

Conditioning: E2MOM for 10:00…

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Added by Nick Bloch on February 14, 2020 at 4:47am — No Comments

200214 CrossFit WOD

Warm-up: 10:00

Dynamic + Amrap: 10/7 Cal Bike + 8 Tempo PushUps + 2 Wall Walks

Strength: 15:00 (3-4 Working Sets)

5 Bench Press @90% of 5RM

10 BB Upright Rows

15 Lateral DB Shoulder Fly

Conditioning: For Time (18:00…

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Added by Nick Bloch on February 13, 2020 at 7:00pm — No Comments

200213 Hybrid WOD

Warm-up: 10:00

Dynamic + 3 Rds: 5 Tempo PushUps + 10 Jump Squats + 10 Ring Rows

Strength: 18:00 Amrap

1 Heavy Sled Push Lap 

8 Bench Press @70%+

16 Alt DB Curls

*Bench Press and Curls should be done unbroken, sled should have no less than 2x45# for anybody…

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Added by Nick Bloch on February 13, 2020 at 9:00am — No Comments

200213

Warm-up: 12:00 EMOM

1- :40 Bike

2- 80 Single Unders

3- 16 Alt DB Snatches

4- 10 Ring Rows

Conditioning: 25:00 Amrap w/Partner

YouGoIGo Full Rds

10/7 Cal AB or 12/9 Cal C2

150’ Shuttle Run

A/B/C

50’ Sprint Back to…

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Added by Nick Bloch on February 12, 2020 at 7:40pm — No Comments

200213 Burn WOD

Warmup: 10:00

AMRAP: 500m bike erg + 10 air squats + 5 ring rows + 10/10 db push press

Conditioning

0-10:00

2/1,750m row

10 -…

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Added by Nick Bloch on February 12, 2020 at 7:00pm — No Comments

200212 Hybrid WOD

Warm-up: 12:00

3:00 Bike (increasing pace) + Dynamic into...

Amrap: 5 BB Strict Press

           5 Front Squats

           5 Thrusters

           :30 Bike

*add slight weight to bb complex 

                                                        

Conditioning: 30:00…

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Added by Nick Bloch on February 11, 2020 at 10:51pm — No Comments

200212 Burn WOD

Warmup: 10:00

bike 5:00 at increasing pace every :30 + dynamic warmup

Conditioning: every 5:00 x 5 rounds

30/21 calorie assault bike

15 dbl kb deadlifts 53/35#s…

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Added by Nick Bloch on February 11, 2020 at 8:40pm — No Comments

200212 CrossFit WOD

Warm-up: 15:00

Dynamic + 3 Rds: 10 Snatch Grip RDL + 8/8 DB OHS into...

...Overhead Warm-up

Weightlifting: Every 1:30 for 15:00 (9 Sets)

Sets 1-3: 2 Power Snatch + 1 Squat Snatch

Sets 4-6: 1 Power Snatch + 2 Squat Snatch

Sets 7-9: 3 Squat Snatch

*Extra :30 rest after each 3 sets, add weight at least per 3…

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Added by Nick Bloch on February 11, 2020 at 7:00pm — No Comments

200211 Hybrid WOD

Warm-up: 10:00

10/7 Cal Bike + 10 Light Deadlifts + 10 Ring Rows + 8/8 KB Snatches

Strength: E4MOM for 16:00

5 Strict PullUps

10 Deadlifts @70%+ (does not need to be TnG)

60’ Goblet Lunge (30’ Out + Back)

Conditioning: For time (18:00…

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Added by Nick Bloch on February 11, 2020 at 6:33am — No Comments

200211 Burn WOD

Warmup: 10:00

dynamic + AMRAP: 3 rope walks + 100' farmers walk + 10/7 cal bike

Conditioning: 30 EMOM (:45 working time each station)

1 - farmers walk max distance 70/53#s

2…

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Added by Nick Bloch on February 10, 2020 at 8:28pm — No Comments

200211 CrossFit WOD

Warm-up: 10:00

10/7 Cal Bike + 10 BB Strict Press + 10 Ring Rows + 10 Sit-ups 

Gymnastics: 20:00 EMOM

1- :50 Dkb/db Farmer Hold (at least 70/50# per hand)

2- 40 Double Unders (sub 80 singles)

3- 2-3 Rope Climbs (sub 4 Rope Walks)

4- Max T2B (cap of 20)

5- Rest

*Max work time of…

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Added by Nick Bloch on February 10, 2020 at 6:59pm — No Comments

200210 Hybrid WOD

Warm-up: 12:00 EMOM

1- :40 AB

2- 5 Goblet Squats + 10 Air Squats

3- 2 Wall Walks

Strength: Back Squat (20:00)

A) Build to a heavy double

*Goal is somewhere between 95-100% of 1RM

B) 1x4 @85%, 1x3 @90%, 2x2+ @95%

*%s are off 1RM, both sets @95% are…

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Added by Nick Bloch on February 9, 2020 at 11:17pm — No Comments

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