Nick Bloch's Blog – January 2019 Archive (34)

190201 WOD

Warmup: 7:00

bike 12/8 calories + 5 inch worms + 5 pushups + 50' bear crawl

Skill Conditioning: every 1:30 x 5 rounds

A) hs walk 50-100' if you can't get at least 50' then..sub 5 wall walks w/ :03 pause at top

B) bike 18/12 calories

*alternate A and B, 1:00-1:10 max for each movement…

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Added by Nick Bloch on January 31, 2019 at 6:58pm — No Comments

190131 WOD

Warmup: 6:00

21-15-9: situps + walking lunges + pushup shoulder taps

Strength: 15:00

A) DB or BB bench press (you choose)  x 10 reps

B) strict chin-ups or ring rows x 10

*alternate A&B for 15:00, increasing weight on the bench press, chin-ups do not have to be unbroken, but complete all 10 reps in under…

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Added by Nick Bloch on January 30, 2019 at 8:50pm — No Comments

190130 WOD

Warmup: 7:00 AMRAP

bike 1:00 (65/55rpms) + 10 russian kbs + 10 BB hang power cleans + 10 lunges

Technique: spend 5-10 minutes reviewing deadlift and hang power cleans prior to Strength

Strength: 12 EMOM

3 deadlifts + 3 hang power cleans (perform all 6 reps UB each…

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Added by Nick Bloch on January 29, 2019 at 6:01pm — No Comments

190129 WOD

Warmup: 7:00

dynamic warmup

Strength: every 1:30 x 4 rounds each

A) double kb front rack walk x 150' 53/35#s

B) :30 hollow/:30 arch hold

Conditioning: 1:30/:30 (20:00 total)

1) dball clean over shoulder 100-200#/50-100#    …

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Added by Nick Bloch on January 28, 2019 at 9:00pm — No Comments

190128 WOD (open for all classes starting at 9am)

Warmup: 7:00 AMRAP

10/7 calorie bike + 10 OHS BB + 20 DU/50 singles + 5 hollow/arch swings

Conditioning

A) 12 EMOM

E - 35 du/90 singles

O - 10 overhead squats 115-135/65-95# (scale to FS if you need to, depth and technique first)

rest 5:00…

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Added by Nick Bloch on January 28, 2019 at 7:30am — No Comments

190128 Classes canceled 5:15am and 6:15am

5:15/6:15am classes canceled for tomorrow, I’ll update on 9am in the morning. Stay warm and safe!

Added by Nick Bloch on January 27, 2019 at 6:01pm — No Comments

190127 WOD

1) CrossFit Total - 60:00 to find each of the following (20:00 each)

1rm back squat

1rm strict press

1rm deadlift

2) bike/row intervals

:30/:30 x 20 rounds

Added by Nick Bloch on January 26, 2019 at 7:52am — No Comments

190125 WOD

Warmup: 7:00

bike 1:00 + 3 wall walks + 10 jumping lunges + :10 star plank R/L

Strength: 20:00 (increase weight on each movement each round)

1a) farmers walk x 100' (DBs or farmers walk handles) 

1b) SA KB overhead carry x 100' (50R/50L)

1c) yoke carry or heavy d-ball front rack carry x 100'…

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Added by Nick Bloch on January 24, 2019 at 7:02pm — No Comments

190124 WOD

Warmup: 6:00

bike 1:00 + 20 russian kbs + 5 burpees

Skill Conditioning: every 1:30 x 4 rounds each

A) 20/14 calorie row 

B) 75 double unders/125 singles

*alternate A and B, max time to work of 1:00-1:10 per movement

Conditioning: for time (12:00…

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Added by Nick Bloch on January 23, 2019 at 8:23pm — No Comments

190123 WOD

Warmup: 10 minutes

dynamic warmup thru leg swings + 21-15-9 kb swings and lunges

Strength: 15:00

1a) BB back rack reverse lunges 4-6" step - 3x8 r/l (alternate legs every rep)

1b) SL double DB deadlift - 3x8 r/l (hold 2 DBs, perform all reps on one leg then switch)

1c) SL glute kick back w/ pause - 3x8 r/l (do all reps on one…

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Added by Nick Bloch on January 22, 2019 at 6:59pm — No Comments

190122 WOD

Warmup: 6:00 AMRAP

10/7 calorie bike + 10 BB push press + 10 ring rows + 10 pushups

Strength: 15:00-20:00

1a) standing SA DB push press - 5x5 r/l

1b) db bent over row - 5x8 r/l

Conditioning: 16 EMOM

1 - 15/9 calorie bike

2 - 10 double DB push press…

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Added by Nick Bloch on January 21, 2019 at 7:00pm — No Comments

190121 Challenge WOD

Warmup: 7:00 AMRAP

bike 1:00 + 20 walking lunges + 15 kbs + 10 ring rows

Weightlifting technique: 15:00-20:00

hang power clean

Conditioning: 20 EMOM

1 - max calorie bike

2 - :50 plank

3 - rope walk x 3-5

4 - rest 

Added by Nick Bloch on January 20, 2019 at 12:00pm — No Comments

190121 WOD

Warmup: 10:00

overhead warmup with PVC pipe and empty barbell

Strength: 15:00

snatch balance + overhead squat (work to a max for the day with good technique)

Conditioning: for time (16:00 cap)

60/50 calorie row

50 pullups (sub jumping or ring…

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Added by Nick Bloch on January 20, 2019 at 12:00pm — No Comments

190119 WOD

1) for time 15:00 cap

15-12-9-12-15

double DB snatch 35/20#

burpee box jump overs

2) 3 rounds for time 12:00 cap

15/12 calorie bike

15 thrusters 95/65#

15 BF burpees

3) for time 15:00…

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Added by Nick Bloch on January 18, 2019 at 7:00pm — No Comments

190118 Challenge WOD

Warmup: 10:00

dynamic warmup

Strength: 15:00-20:00

1a) deadlift x 5 reps (start light and increase weight each set)

1b) elbow plank x 1:00 (if you can hold 1:00, then add plate to your back)

Conditioning: 15:00 w/partner

20 calorie bike

20…

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Added by Nick Bloch on January 17, 2019 at 7:00pm — No Comments

190118 WOD

Warmup: 6:00

bike 1:00 + 10 BB hang power cleans + 10 BB push press + 10 BB good mornings

Strength: 12 EMOM

hang power clean x 3 reps

*perform 3 unbroken hang power cleans each minute

**add weight after round 4 and 8

Conditioning: 9:00…

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Added by Nick Bloch on January 17, 2019 at 7:00pm — No Comments

190117 WOD

Warmup: 7:00

jog 2 laps + 10 american kbs 35/26# + 5 burpees

Strength: 15:00-20:00

1a) back squat - 5/5/3/3/1/1/1 (start at 70% 1rm for your first set of 5 and add weight every set until you reach a heavy, but smooth, 1rm for the day)

1b) standing broad jump x 2 - rest :20 after your back squat set and perfom 2 broad jumps for max…

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Added by Nick Bloch on January 16, 2019 at 7:30pm — No Comments

190116 Challenge WOD

Warmup: 6:00 AMRAP

jog 2 laps + 10 russian kbs + 5 burpees

Strength: 15:00 - 20:00

1a) standing SA DB push press - 4x8 r/l (perform all reps on one arm then switch)

1b) BB bent over rows - 4x8 (perfect back position every rep, squeeze shoulder blades at the top)

Conditioning:…

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Added by Nick Bloch on January 15, 2019 at 7:00pm — No Comments

190116 WOD

Warmup: 8:00

dynamic warmup

Strength: 15:00-20:00

1a) seated Filly press - 4x8 r/l (hold heavy kb in front rack while doing db press with other arm, switch and complete 8 on each side)

1b) inverted BB rows - 4x8 (bar in rack about same height you would for bench and perform like ring rows :02 pause at the top of each rep)…

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Added by Nick Bloch on January 15, 2019 at 7:00pm — No Comments

190115 WOD

Warmup: 6:00 AMRAP

1:00 bike + 50 single unders + 15 pushups + 10 ring rows

Skill/Conditioning: every 1:30 x 4 rounds each

1) shuttle sprints x 4

2) 50 double unders/150 singles

*alternate 1 & 2 for 4 rounds each

Conditioning: for time (12:00…

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Added by Nick Bloch on January 14, 2019 at 9:13pm — No Comments

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