Nick Bloch's Blog – January 2013 Archive (24)

130201 WOD

Skill

  • Rope Climb - 12 Minutes

WOD - 14 Minute AMRAP

  • 10 Deficit Pushups (rings/plates)
  • 8 Pistols R/L Ea
  • 6 KB Snatches R/L Ea 53/35#

Cashout

  • Prowler/Tire/Ropes/Plank x 3 rotations

Added by Nick Bloch on January 31, 2013 at 7:00pm — No Comments

130131 WOD

Technique

  • Squat Snatch - 15 Minutes

WOD - 14 Minute OMEM

  • Even Minutes
    • 5 Deadlifts @ 75% 1RM
  • Odd Minutes
    • 10 HSPU (sub 4 wall walks)

Cashout

  • Row Intervals - 45s/45r x 8

Added by Nick Bloch on January 30, 2013 at 7:00pm — No Comments

130130 WOD

Strength

  • Weighted/Strict Dips - 4x8

WOD - 16 Minute AMRAP - 2,4,6,8,10, etc.

  • Hang Power Cleans 155/105#
  • Seated Plate Twists 35/15#

Cashout

  • 30x Good Mornings w/ 45# bar

Added by Nick Bloch on January 29, 2013 at 7:00pm — No Comments

130129 WOD

Strength

  • Push Press - 5x4

WOD - 20 Minute Running Clock

  • 1 Min Max Pushups

1 min rest

  • 7 Minute AMRAP
    • 20 DU - 75 Singles
    • 20 Air Squats
    • 8 Hang Power Snatches 95/65#

1 min rest

  • 1 Min Max…
Continue

Added by Nick Bloch on January 28, 2013 at 7:00pm — No Comments

130128 WOD

Strength

  • Front Squat - 5x4 (compare to 121226)

WOD - 4 Rounds

  • 15 American KB Swings 53/35#
  • 15 MedBall Situps 20/14#
  • 15 Pullups
  • 15 Burpees

Cashout

Ring/Bar L-Sit x 6

Added by Nick Bloch on January 28, 2013 at 3:17pm — No Comments

130125 WOD

Skill Work

  • Double Unders - 10 Minutes

WOD - Madtown Challenge Event #1

  • Row 1500m for time
  • then 6 minutes to find max Snatch

Cashout

  • HS Work - 10 Minutes

Added by Nick Bloch on January 24, 2013 at 7:00pm — No Comments

130124 WOD

Strength

  • Alt. DB Bench Press - 5x5 (compare to 12/12/12)

WOD - 18 Min AMRAP

  • 15 Box Jumps 24/20"
  • 12 Push Press 115/75"
  • 9 T2B

Added by Nick Bloch on January 23, 2013 at 7:00pm — No Comments

130123 WOD

Strength/Technique

  • Push Jerk - Work up to heavy single

WOD - 3 Rounds

  • Farmers Walk 100' 45/25# Plates
  • 20 Wall Balls 20/14#
  • Farmers Walk 100'
  • 50 Double Unders - 200 Singles

Cashout

  • Shuttle Run x 5

Added by Nick Bloch on January 22, 2013 at 7:00pm — No Comments

Community Fitness

No Community Fitness 1/26/2013

Several members are competing in the Madtown Challenge. It's a CrossFit competition being held in Middleton. Event is from 9am-5pm on Saturday and 9am-2pm on Sunday. You're invited to come support our members!

Added by Nick Bloch on January 22, 2013 at 6:48am — No Comments

130122 WOD

Mobility

  • Shoulder and Hip - 15 Minutes

WOD - Front Squat Ladder 135/95#

  • 1 at min 1
  • 2 at min 2
  • 3 at min 3
  • 4 at min 4
  • etc...

Cashout

  • Tabata Pushups

Added by Nick Bloch on January 21, 2013 at 7:00pm — No Comments

130121 WOD

Strength

  • Weighted Pullups - 5x5 (compare to 1/3/13)

WOD - 12-10-8

  • OH Squat 135/95#
  • K2E
  • Ground to Overhead 135/95#
    • Accumulate 1 Min Plank After Each Round

Cashout

  • Partner Leg Throws 4x15

Added by Nick Bloch on January 20, 2013 at 4:50pm — No Comments

130118 WOD

Strength

  • BB Close Grip Bench - 5x5

WOD - 5 Rounds

  • 15 Box Jumps 24/20"
  • 15 Clapping Pushups
  • 15 Wall Balls 20/14#
  • 15 Double Unders or 50 Singles
  • 15 KB Swings (american) 53/35#

Added by Nick Bloch on January 17, 2013 at 7:00pm — No Comments

130117 WOD

Strength

  • Elevated BB Reverse Lunge - 3x8 R/L

WOD - 15 Min AMRAP

  • 3 Power Snatches (75%) 1RM
  • 6 Ball Slams
  • 9 Ring Dips

Cashout

  • Row Intervals - 30s/30r x 8

Added by Nick Bloch on January 16, 2013 at 7:00pm — No Comments

130116 WOD

Technique

  • Kipping - 15 Minutes

WOD - 9-7-5

  • Push Press 115/75#
  • Bar Facing Burpees
  • SDHP 115/75#
  • C2B Pullups

CORE

  • Tabata Situps

Added by Nick Bloch on January 15, 2013 at 7:00pm — No Comments

130115 WOD

Strength

  • OH Squat - 5,5,3,3,1

WOD - 15 Minute AMRAP

  • 5 Squat Cleans 135/95#
  • 10 Pistols (alt. legs)
  • 15 Pushups

Cashout

Row/Ropes/Hammer Circuit

Added by Nick Bloch on January 14, 2013 at 7:00pm — No Comments

130114 WOD

Strength

  • DB Snatch - 4x5 ea arm

WOD - 14 Min OMEM

  • Even Minute 
    • 5 Deadlift 1.5x BW
  • Odd Minute 
    • 12 T2B

Cashout

  • 50x DB Weighted Situp 40/25#

Added by Nick Bloch on January 14, 2013 at 5:00am — No Comments

130111 WOD

Strength

  • DB Row - 3x10 R/L
  • Supermans - 3x8

WOD - 21-15-9

  • Pullups
  • Jump Squats
  • Ring/Bar Dips
    • run 100yd sprint after each round

CORE

  • Ab Wheel x30
  • Accumulate 3 Minute Front Plank

Added by Nick Bloch on January 10, 2013 at 7:00pm — No Comments

130110 WOD

Strength

  • Strict Press - 5, 5, 3, 3, 1

WOD - (2) 6 Minute AMRAPs

  1. 6 Minutes
  • 25 Double Unders/75 Singles
  • 8 Wall Balls 20/14#
  • 3 Minute Rest

        2.   6 Minutes

  • 12 KB Swings 53/35#
  • 6 HSPU (substitute :30s HS hold…
Continue

Added by Nick Bloch on January 9, 2013 at 7:00pm — No Comments

130109 WOD

Technique

  • Clean

Strength

  • Work up to heavy 1RM clean

WOD - 15 Minute AMRAP

  • 10 Goblet Squats 53/35#
  • 5 KB Snatch R. 53/35#
  • 5 KB Snatch L. 53/35#
  • 10 KB High Pull 53/35#…

Continue

Added by Nick Bloch on January 8, 2013 at 7:00pm — No Comments

130108 WOD

Strength

  • Barbell Floor Press - 5x5

WOD - 10-1

  • Front Rack Lunges Ea. Leg 135/95#
  • Strict Pullups

Core

  • 2pt plank - 30s x 4sets ea side

Added by Nick Bloch on January 7, 2013 at 7:00pm — No Comments

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