Nick Bloch's Blog – March 2013 Archive (18)

130329 WOD

2013 CrossFit Games Open WOD 13.4

7 Minute Ladder

  • 3 C&J 135/95#
  • 3 T2B
  • 6 C&J 135/95#
  • 6 T2B
  • 9 C&J 135/95#
  • 9 T2b
  • 12 C&J 135/95#
  • 12 T2B......

Added by Nick Bloch on March 29, 2013 at 8:22am — No Comments

130328 WOD

Mobility

  • Foam Roll/Stretch - 15 Minutes

WOD - 50-40-30-20-10

  • Double Unders
    • 10 thrusters after each round 115/75#

Cashout

  • Single Leg Wall Sits/Planks :30 x 4

Added by Nick Bloch on March 28, 2013 at 8:38am — No Comments

130327 WOD

Technique

  • Rope Climb - 12 Minutes

WOD - 14 Min OMEM

  • Even Minute
    • 6 Deadlifts 275/155#
  • Odd Minute
    • 12 Ring Dips

Core

  • 4x15 Partner Leg Throws

Added by Nick Bloch on March 27, 2013 at 5:24am — No Comments

130326 WOD

Strength

  • Front Squat - 5x2 (5 second pause at bottom, bounce up) r: 60-90

WOD - 21-15-9

  • Power Clean 135/95#
  • Bar Facing Burpees
  • MB Situps 20/14#
    • 100' walking lunge after each round

Cashout

  • Row Intervals x 6 (45s/60r)

Added by Nick Bloch on March 25, 2013 at 7:22pm — No Comments

130325 WOD

Strength

  • Bench Press - 5x5

WOD - 15 Minutes

  • 5 Pullups
  • 10 Pushups
  • 15 KB Swings 53/35#

Core

  • 30x T2B

Added by Nick Bloch on March 25, 2013 at 5:19am — No Comments

130322 WOD

CrossFit Open 13.3 Workout

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

130321 WOD

Strength

  • Weighted Pullups - 5x5

WOD - 3 Rounds

  • Row 500m
  • 30 Hand Release Pushups
  • 20 Pistols (10 R/L)

Added by Nick Bloch on March 20, 2013 at 7:00pm — No Comments

130320 WOD

Strength

  • Push Press - 5x3 ahap r:60-90

WOD - 21-15-9

  • Power Snatch 95/65#
  • T2B
  • HSPU (sub 7-5-3 wall walks)

Cashout

  • Band Sprints x 5

Added by Nick Bloch on March 19, 2013 at 7:00pm — No Comments

130319 WOD

Strength

  • DB Snatch - 4x5 R/L

WOD - 14 Minutes

  • 20 Wall Balls 20/14#
  • 20 KB Swings 53/35#
  • 20 Pullups

Core

  • 2-pt plank x :20 x 4 R/L

Added by Nick Bloch on March 18, 2013 at 7:15pm — No Comments

130318 WOD

Strength

  • Overhead Squat - 5x3

WOD

  • 1 Min ME Ring Dips
  • 5 Min OMEM 3 Squat Clean 225/155#
  • 1 Min ME Ring Dips
  • 5 Min OMEM 3 Squat Clean 225/155#

Core

  • Tabata MB Situps 20/14#

Added by Nick Bloch on March 17, 2013 at 7:30pm — No Comments

130315 WOD

CrossFit Open Workout 13.2

10 Minute AMRAP

  • 5 Shoulder to Overhead 115/75#
  • 10 Deadlifts 115/75#
  • 15 Box Jumps 24/20" (step-ups are permitted in place of jumping)

*We will run this in 2 heats. Half of the athletes will judge the other half, then switch and repeat.

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

130314 WOD

Technique

  • Double Unders - 6 Minutes
  • Squat Clean - 12 Minutes

WOD - 20 Minutes

  • Work up to 1RM Clean

Cashout

  • Foam Roll

Added by Nick Bloch on March 14, 2013 at 5:26am — No Comments

130313 WOD

Technique

  • Kipping - 15 Minutes

WOD - 3 Rounds

  • Row 500m
  • 50 KB Swings 53/35#
  • 100 DU

Cashout

  • 3x M.E. HS Hold (chest to wall)

Added by Nick Bloch on March 12, 2013 at 7:00pm — No Comments

130312 WOD

Skill

  • Pistols - 4x5 R/L

WOD - 14 Minute AMRAP

  • 12 Floor Wipers
  • 12 Lateral Box Jumps 20"
  • 12 Alt. Pushups

Cashout

  • Band Sprints x 5

Added by Nick Bloch on March 12, 2013 at 5:24am — No Comments

130311 WOD

Strength
6min OMEM C&J x2 AHAP
WOD - 12 minute AMRAP
4 laps oh plate carry 45/25#
8 T2B
10 WB 20/14#
12 C2B Pull-ups
Rest 1 min
ME plank

Core
100 sit-ups for time

Added by Nick Bloch on March 10, 2013 at 7:21pm — No Comments

130306 WOD

Strength

  • Barbell Floor Press - 5,5,3,3,1,1 (as heavy as possible)

WOD - 12-10-8-6

  • Squat Snatch 115/75#
  • HSPU (x3 hand release pushups)

Core

  • :30 broad jump for distance x 3

Added by Nick Bloch on March 5, 2013 at 7:19pm — No Comments

130305 WOD

Technique

  • Push Jerk - 15 Minutes

WOD - 6 Rounds

  • 1 Minute
    • 5 Power Cleans 135/95#
      • max effort Push Jerk with time remaining
  • 1 Minute
    • max effort KB Swings 53/35#

Core

  • L-Sit Hold x 3 max effort time (record…
Continue

Added by Nick Bloch on March 4, 2013 at 7:00pm — No Comments

130304 WOD

Strength

  • Front Squat - 5x2 (3 second pause at bottom position)

WOD - 4 Rounds

  • 1 Min ME Pullups
    • rest 30 seconds
  • 1 Min ME Row
    • rest 30 seconds
  • 1 Min ME D.U.
    • rest 2 minutes

Cashout

  • Good Mornings x30…
Continue

Added by Nick Bloch on March 4, 2013 at 5:18am — No Comments

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