Nick Bloch's Blog – February 2018 Archive (20)

180301 WOD

Warmup: 10 minutes

1:30 row/bike and 1:30 run

dynamic warmup

Strength: 3 rounds for quality (20 cap)

deadlift @ 60-70% x 10 reps

weighted elbow plank x 1:00

ring dip lockout hold x :30 (accumulate) (scale by lowering rings so your feet are helping on the floor or stand on a plate)

star plank x :20 per…

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Added by Nick Bloch on February 28, 2018 at 7:45pm — No Comments

180228 WOD

Warmup: 10 minutes

partner Rowling x 10 rounds for burpees and lunges steps

Skill Conditioning: 5 rounds each - every 1:30 (15:00 total time)

1 - 4 shuttle sprints

2 - HSPUS c-20 rx-10+ scaled- option to hs hold for :45 or perform 20 wall facing shoulder taps

Conditioning: 16…

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Added by Nick Bloch on February 27, 2018 at 6:49pm — No Comments

180227 WOD

Warmup: 10 minutes

1:30 row/bike and 1:30 run

3 rounds - 10 calories/10 wall balls/5 inch worms/5 burpees

Strength: 20 minutes

1a) push press - 5/4/3/2/1 (start at 50% 1rm and add weight each set)

1b) double kb/db alternating bent over row - 5 x 6 r/l (similar to the alternating strict press, keep one db at the top position…

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Added by Nick Bloch on February 26, 2018 at 7:30pm — No Comments

180226 WOD

Warmup: 10 minutes

1:30 row/bike and 1:30 run

dynamic warmup

Strength: 15 minutes

front squat - 5x4 at 65%

Conditioning: 4 rounds 16:00 cap

30 pistols (sub ring/box pistols or goblet squats)

20 American kbs 53/35#

10 hang power cleans…

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Added by Nick Bloch on February 25, 2018 at 7:36pm — No Comments

180223 WOD

18.1

20 minute AMRAP

8 ttb

10 db hang clean and jerk (5r/5l)

14/12 calorie row

rx-50/35#

Scaled - knee raises and 35/20#

Added by Nick Bloch on February 22, 2018 at 8:34pm — No Comments

180222 WOD

Warmup: 10 minutes

1:30 row/bike and 1:30 run

overhead/snatch progression with pvc pipe and empty bar

Technique: 20 minutes

power snatch - work to a heavy set of 3 touch and go reps 

Conditioning: 8 EMOM

1 hang power clean + 2 shoulder to overhead + 3…

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Added by Nick Bloch on February 21, 2018 at 7:00pm — No Comments

180221 WOD

Warmup: 10 minutes

partner Rowling x 10 rounds (burpees and wall balls for every meter +-)

Strength: 15 minutes

1a) strict pullups - 5 x 4 with 5 second eccentric (lowering from top position)

1b) standing db/kb alternating strict press - 5 x 6 each arm (keep 1 arm locked out while performing all 6 reps with the other arm, then switch…

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Added by Nick Bloch on February 20, 2018 at 6:27pm — No Comments

180220 WOD

Warump: 10 minutes

1:30 row/bike and 1:30 run

3 rounds: 10 calories/10 russian kbs/10 pushups

Strength: 15 minutes

deadlift - 5x5 at 60% of 1rm

Conditioning: 15 AMRAP (at a sustained effort)

500m row

15 ttb (sub abmat sit-ups)

15 wall balls…

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Added by Nick Bloch on February 19, 2018 at 8:11pm — No Comments

180219 WOD

Warmup: 10 minutes

1:30 row/bike and 1:30 run

dynamic warmup

Strength: 15 minutes

back squat - 5x5 at 60% 1rm (smooth, perfect reps)

Conditioning: 20 EMOM (smooth steady pace, focus is recovery this week in preparation for 18.1 on Friday)

1 - 30'…

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Added by Nick Bloch on February 18, 2018 at 7:21pm — No Comments

180216 WOD

Warmup: 10 minutes

1:30 row/bike and 1:30 laps

3 rounds: 20 kbs/15 air squats/10 ring rows/5 burpees

Strength: 8 EMOM

5 deadlifts at 70-75% of your 1rm 

Conditioning: partner workout (16 cap)

For Time

50-40-30-20-10

wall balls 20/14# to…

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Added by Nick Bloch on February 15, 2018 at 8:15pm — No Comments

180215 WOD

Warmup: 10 minutes

1:30 row/bike and 1:30 run laps

dynamic warmup

Strength: 15 minutes

1a) DB bent over rows  - 4x8 r/l

1b) ring dips - 4x8 (sub with spotter or box dips)

Conditioning: 18 EMOM

1 - thrusters 95/65#   c-20 rx-12

2 -…

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Added by Nick Bloch on February 14, 2018 at 7:27pm — No Comments

180214 WOD

Warmup: 10 minutes

1:30 row/bike and 1:30 run laps

AMRAP: 5 calories/5 inch worms/:20 bar hang/5 hand release pushups/5 scap pullups

Skill: 20 minutes

kipping toes to bar - we will start the progression with the basic kip swing and work through kipping knee raises and towards kipping toes to bar…

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Added by Nick Bloch on February 13, 2018 at 7:00pm — No Comments

180213 WOD

Warmup: 10 minutes

1:30 row/bike and 1:30 run laps

3 rounds: 20 walking lunges steps/5 calorie bike/20 russian kbs/ 5 jump squats

Strength: 15 minutes

1a) db front rack walking lunges (open standards) - 5 x 25' down/back 50/35#

1b) BB good mornings - 5 x 8 (moderate load, slow controlled decent, explode up)…

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Added by Nick Bloch on February 12, 2018 at 8:36pm — No Comments

180212 WOD

*We are going to spend the next two weeks leading up to the open refining some of our skills and techniques for the movements that are most commonly seen in the CrossFit Games Open. These will include but are not limited to....hand stand pushups, toes to bar, pullups, double unders, muscle-ups, barbell cycling, etc...

Warmup: 10 minutes

1:30 row/bike and 1:30 run laps

AMRAP: 10 calories/10 BB strict…

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Added by Nick Bloch on February 11, 2018 at 6:30pm — No Comments

180209 WOD

Warmup: 10 minutes

1:30 row/bike and 1:30 run laps

AMRAP: 8/5 calorie bike/10 jump squats/8 pushups/6 wall squats/:20 wall sit

Strength: 12 EMOM

E - 10 bodyweight backsquats (if you cannot perform these in under :45, scale weight accordingly)

O - rest

*if you share a bar, work together to change weight and alternate…

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Added by Nick Bloch on February 8, 2018 at 7:31pm — No Comments

180208 WOD

Warmup: 10 minutes

1:30 row/1:30 bike and 1:30 run

dynamic warmup

Strength: 16 minutes

1a) DB single arm OH walk - 5 x 100' (50r/50l)

1b) double kb front rack hold - 5 x 1:00

Conditioning: 20 AMRAP (recovery pace)

30/20 calorie row or…

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Added by Nick Bloch on February 7, 2018 at 7:00pm — No Comments

180207 WOD

Warmup: 10 minutes

1:30 row/bike and 1:30 run

dynamic warmup

Strength: 15 minutes

1a) deadlift - 5x5 (all sets at 75% of 1rm)

1b) star plank - 5 x :20 r/l

Conditioning: 16 EMOM

1 - bike calories 20/15 (schwinn 30/22)

2 - 12 DB snatch 50/35#…

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Added by Nick Bloch on February 6, 2018 at 7:00pm — No Comments

180206 WOD

Warmup: 10 minutes

1:30 row/bike and 1:30 run

Skill/Conditioning: every 1:30 x 5 rounds each

1 - 3 shuttle sprints

2 - 7/5 bar muscle-ups (sub 15 pullup or jumping pullups)

Conditioning: 16 AMRAP

5 power cleans 155/115#

10 TTB (sub 10 knee raises or…

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Added by Nick Bloch on February 5, 2018 at 7:00pm — No Comments

180205 WOD

Warmup: 10 minutes

1:30 row/bike and 1:30 run

AMRAP: 10 calories/10 wall squats/10 pushups/10 walking lunges

Strength: 20 minutes

1a) front squat - 5/4/3/2/1 (start at 70% and add weight each set)

1b) standing box jump - 5 x 2 (start at 24/20" and add height each set)…

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Added by Nick Bloch on February 4, 2018 at 7:00pm — No Comments

180202 WOD

Warmup: 10 minutes

1:30 row/1:30 bike and 1:30 run 

dynamic warmup

Strength: 20 minutes

1a) BB OH walking lunges - 4 x 100'

1b) partner leg curls - 4 x 10

1c) weighted elbow plank - 4 x 1:00

Conditioning: 10 minute clean and jerk ladder (partners or group of 3, no…

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Added by Nick Bloch on February 1, 2018 at 7:00pm — No Comments

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