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200603 Burn WOD

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…

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Added by Nick Bloch on June 2, 2020 at 7:00pm — No Comments

200603 CrossFit WOD

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…

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Added by Nick Bloch on June 2, 2020 at 7:00pm — No Comments

200602 Hybrid WOD

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…

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Added by Nick Bloch on June 1, 2020 at 8:54pm — No Comments

200602 CrossFit WOD

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…

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Added by Nick Bloch on June 1, 2020 at 7:38pm — No Comments

200602 Burn WOD

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…

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Added by Nick Bloch on June 1, 2020 at 7:30pm — No Comments

200601 Hybrid WOD

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…

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Added by Nick Bloch on May 31, 2020 at 10:19pm — No Comments

200601 Burn WOD

Warmup: 8 AMRAP

5 goblet FS + :30 bike at 65/58 rpms AB (75/68 C2) + 5 OH d-ball throw

Strength: 5 rounds

Minute 1: 8 db front squats

Minute 2: shuttle sprint x…

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Added by Nick Bloch on May 31, 2020 at 4:17pm — No Comments

200601 CrossFit WOD

Warmup: 8 AMRAP

5 goblet FS + :30 bike at 65/58 rpms AB (75/68 C2) + 5 OH d-ball slam

Strength: 5 rounds

Minute 1: 5 front squats @ men (bodyweight) women (.7 x bodyweight)

Minute 2: 15/12…

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Added by Nick Bloch on May 31, 2020 at 4:00pm — No Comments

200530 WOD

1) front squat

build to a 4rm for the day, tough no fails

2) Every 2 min x 10 sets:

1st - 12 Cal AB + 3 Right Arm KB Hang Snatch + 3 Right Arm KB OHS + 3 Right Arm KB OH Walking Lunge @…

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Added by Nick Bloch on May 30, 2020 at 7:30am — No Comments

200529 Hybrid WOD

Warm-up: 10:00 Amrap

:30 Bike + 5/5 TGU Situps + 5 Light Bench Press + 20 Plank Shoulder taps

Strength: Bench Press (15:00)

3x3 @90% of heavy 5 (or 5-15 lbs heavier than last week)

*all reps 1-2 pause on chest

2xMax reps @80-85% of above weight

*goal is to get 8-15 reps each set

Conditioning: 2:00 On 1:00 off for 6…

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Added by Nick Bloch on May 28, 2020 at 9:15pm — No Comments

200529 CrossFit WOD

Warm-up: 8:00 Amrap

:30 Bike + 5/5 TGU Situps + 5 Light Bench Press

Strength: Bench Press (15:00)

3x3 @90% of heavy 5 (or 5-15 lbs heavier than last week)

*all reps 1-2 pause on chest

2xMax reps @80-85% of above weight

*goal is to get 8-15 reps each set…

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Added by Nick Bloch on May 28, 2020 at 8:57pm — No Comments

200528 Hybrid WOD

Warm-up: 10:00 Amrap

:45 Bike + 8/8 Bulgarian Split Squats + 50 Single Unders

Strength: 20:00 Amrap

1- 10 BB Glute Bridges (slight pause at top of each rep)

2- 30’ Goblet Walking Lunge (70/50+ lb DB)

3- 30’/30’ Banded Lateral Walk

Conditioning: 16:00 Amrap w/…

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Added by Nick Bloch on May 27, 2020 at 10:30pm — No Comments

200528 CrossFit WOD

Warm-up: 12:00 Amrap

:45 Bike + 8/8 Bulgarian Split Squats + 50 Single Unders + 8 BB Close Grip Ohs

Strength: 20:00 Amrap

1- 10 BB Glute Bridges (slight pause at top of each rep)

2- 30’ Goblet Walking Lunge (70/50+ lb DB)

3- 30’/30’ Banded Lateral Walk

Conditioning: For…

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Added by Nick Bloch on May 27, 2020 at 8:48pm — No Comments

200528 Burn WOD

Warmup: 10:00

dynamic + 21-15-9 situps and squats 

Conditioning: 4 rounds (30:00 cap)

2000m/1800m C2 bike

25 situps

20 db snatches alt…

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Added by Nick Bloch on May 27, 2020 at 8:18pm — No Comments

200527 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 200m Run + 10 Am Kbs + 10 BB Strict Press

Strength: 15:00 Amrap

1- 3 BB Strict Press (Build in weight)

2- 10 Renegade Rows

3- 15 DB Lateral Fly

Conditioning: For time (15:00 CAP)

400m Run

21 Deadlifts…

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

200527 Burn WOD

Warmup: 10 AMRAP

10/7 calorie AB + 50 singles + 5 pushups + 5 ring rows + 10 alt. step-ups

Conditioning: 30 EMOM

1 - 12 db box step-ups 40/25#

2 - 10 db thrusters (same weight as…

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Added by Nick Bloch on May 26, 2020 at 8:14pm — No Comments

200527 CrossFit WOD

Warm-up: 20:00 Amrap

1- 1:00 Bike (60/50+ RPM)

2- 100’ D-ball/Sandbag Carry

3- 200m Run

4- 2 Rope Climbs (Legless or w/ legs, sub 3-4 Rope Walks)

Conditioning: 16:00 Amrap w/ Partner

YouGoIGo Full Rds

15/10 Cal AB (sub 18/12 Cal C2…

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Added by Nick Bloch on May 26, 2020 at 8:14pm — No Comments

200526 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 10/7 Cal Bike + 5 Dkb/ddb Tempo Front Squats (51X1) + 10 Walking Lunges

Strength: Back Squat EMOM

0:00-5:00: 5 Back Squats @80%…

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Added by Nick Bloch on May 26, 2020 at 4:38am — No Comments

200526 Burn WOD

Warmup: 10 AMRAP

500m C2 bike + 10 kbs + 15 situps + 20 reverse lunges

Conditioning: 

10 EMOM

1 - c2 bike 15/12 calories

2 - 15 american…

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Added by Nick Bloch on May 25, 2020 at 8:19pm — No Comments

200526 CrossFit WOD

Warm-up: 10:00

Dynamic + Amrap: 10/7 Cal Bike + 5 Dkb/ddb Tempo Front Squats (51X1) + 10 Walking Lunges

Strength: Back Squat EMOM

0:00-5:00: 5 Back Squats…

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Added by Nick Bloch on May 25, 2020 at 8:00pm — No Comments

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