Nick Bloch's Blog – February 2015 Archive (21)

150227 WOD

Open workout 15.1

Added by Nick Bloch on February 26, 2015 at 7:00pm — No Comments

150226 WOD

Strength: FS/BS - 6x3/6 @ 94% of Monday

Conditioning: 8 min AMRAP 3,6,9....ladder

clean and jerks 135/95#

bar facing burpees

Extra: OH KB Carry x 3 laps R and L

Added by Nick Bloch on February 25, 2015 at 8:18pm — No Comments

150225 WOD

Strength:

1a) 5x5 - tempo pullups - 5 second eccentric (lowering)

1b) 5x5 - tempo strict dips - 5 second eccentric (lowering)

Conditioning: 2 rounds (12 min cap)

25 HSPU (sub HR pushups)

19 pistols (sub 53/35# goblet squats)

86 double unders (300 singles)

Extra: ab wheel - 3x15

Added by Nick Bloch on February 24, 2015 at 7:00pm — No Comments

150224 WOD

Strength:

5 min OMEM - 3 power clean and push jerks at 70% 1rm C&J

Conditioning: 18 min OMEM

minute 1 - calorie row c-20/15 rx-15/12

minute 2 - :40 elbow plank

minute 3 - 15 unbroken wall balls 20/14# (at the completion of the workout, perform 5 burpees for every time you break on the wall balls)

Extra: 3 x 1 min HS hold, nose and toes

Added by Nick Bloch on February 23, 2015 at 8:01pm — No Comments

150223 WOD

Monday, February 23, 2015
CrossFit Class
BBG: FS/BS - 6x3/6 at 85% 1rm front squat…
Continue

Added by Nick Bloch on February 22, 2015 at 9:24am — No Comments

150221 WOD

Strength: FS/BS program = 3x4 (front squats only)@60% 1rm front squat

Conditioning: 8 min cap

40 pullups

8 OHS 185/125#

Extra: ghd back extension (weighted if possible) - 4x12

Added by Nick Bloch on February 20, 2015 at 7:20pm — No Comments

150220 WOD

Friday, February 20, 2015
CrossFit Class
BBG: 1a) floor press - 6x2, heavier then last Friday…
Continue

Added by Nick Bloch on February 19, 2015 at 7:00pm — No Comments

150219 WOD

Thursday, February 19, 2015
CrossFit Class
BBG: FS/BS - 5x4/8 @94% of Monday…
Continue

Added by Nick Bloch on February 18, 2015 at 7:00pm — No Comments

150218 WOD

Wednesday, February 18, 2015
CrossFit Class
BBG: 1a) 4xME ring dips (modify to get at least 5)…
Continue

Added by Nick Bloch on February 17, 2015 at 7:00pm — No Comments

150217 WOD

Tuesday, February 17, 2015
CrossFit Class
BBG: 5 min OMEM - 5 power snatches at 60% (1rm full)…
Continue

Added by Nick Bloch on February 16, 2015 at 7:00pm — No Comments

150216 WOD

Monday, February 16, 2015
CrossFit Class
BBG: FS/BS 5x4/8 @80% R:90 seconds btw sets…
Continue

Added by Nick Bloch on February 15, 2015 at 7:10pm — No Comments

150213 WOD

Friday, February 13, 2015
CrossFit Class
BBG: 1a) BB floor press - 5x3, work to heaviest possible…
Continue

Added by Nick Bloch on February 12, 2015 at 2:03pm — No Comments

150212 WOD

Strength

5 x 4/8 FS/BS at 94% of weight used on Monday

Conditioning 10 min cap

Row 30 calories then...

max rounds UB of

9 deadlifts c-155/115#  rx-135/95#

6 hang power cleans

3 shoulder to overhead

*if you drop the weight during any portion of the complex before the last STOH, none of those reps count for that round

*you can…

Continue

Added by Nick Bloch on February 11, 2015 at 8:30pm — No Comments

150211 WOD

Strength

1a) Push Press - 6x2 with 3 second pause at lockout R:60 seconds

1b)Barbell Bent Over Row - 6x5 with 2 second pause at top and 3 second eccentric R:60 seconds

Conditioning 8 min cap

8-1

Pullups

Bar Facing Burpees

HSPU (sub HR pushups)

Extra

Farmers Walk x 3 laps - heaviest…

Continue

Added by Nick Bloch on February 10, 2015 at 7:00pm — No Comments

150210 WOD

Tuesday, February 10, 2015
CrossFit Class
BBG: 5 min OMEM - 5 power snatches …
Continue

Added by Nick Bloch on February 9, 2015 at 7:00pm — No Comments

150209 WOD

Strength

Week 3 FS/BS program - 5 x 4/8 FS/BS @75% 1rm front squat

Conditioning

Open 14.4 - 14 min AMRAP

60 calorie row

50 t2b (sub 75 ab-mat situps)

40 wall balls 20/14#

30 power cleans 135/95#

20 MU (sub 2 ring rows and 2 ring dips per MU)

Added by Nick Bloch on February 8, 2015 at 9:15am — No Comments

150206 WOD

BBG

14 min OMEM

E - 3 power clean and push jerks @ 70% 1rm

O - 30 double unders/100 singles

Conditioning

10 min AMRAP

30 russian kb swings 53/35#

20 wall balls 20/14#

60' hs walk (down/back) (sub 15 hr pushups)

Extra

ab wheel - 3x15

Added by Nick Bloch on February 5, 2015 at 7:00pm — No Comments

150205 WOD

Thursday, February 05, 2015
CrossFit Class
BBG: 4x7/13 front squat/back squat @94% of Monday…
Continue

Added by Nick Bloch on February 4, 2015 at 7:00pm — No Comments

150204 WOD

BBG

7 min OMEM - 5 power snatches (start at 60% 1rm and add ea. min, finish heavier than last week)

*touch & go is preferred, drop if you absolutely have to in the later rounds

Conditioning

3 rounds for time (15 min cap)

15 deadlifts c-155/105# rx-135/95#

10 hang power snatches (same weight as above, take off # if you can't)

5 MU (sub 15 ring…

Continue

Added by Nick Bloch on February 3, 2015 at 6:53pm — No Comments

150203 WOD

Strength

1a) BB bent over rows - 5x8, heaviest possible keeping perfect technique

1b) Push press - 5x3 w/ 3 second hold at lockout, heaviest possible

Conditioning 30 min OMEM

min 1 - 15/12 calorie row

min 2 - burpee box jumps 24/20" c-10 rx-8

min 3 - :30 hand stand hold (sub :45 plank)

Added by Nick Bloch on February 2, 2015 at 8:25pm — No Comments

Monthly Archives

2020

2019

2018

2017

2016

2015

2014

2013

2012

© 2020   Created by Nick Bloch.   Powered by

Badges  |  Report an Issue  |  Terms of Service