Nick Bloch's Blog – March 2015 Archive (22)

140401 WOD

Strength:

1a) BB floor press - 6x4

1b) DB or KB bent over row - 6x5

Conditioning: 14 min cap

50 calorie row

30 double unders (:30 practice)

40 t2b

30 double unders (:30 practice)

30 STOH c-135/95# rx-115/85#

30 double unders (:30 practice)

20 deadlifts (same weight as STOH)

30 double unders (:30 practice)

10 strict HSPU (no kipping, use abmat to scale, sub :30 hs hold or 1:00 plank)

Added by Nick Bloch on March 31, 2015 at 7:00pm — No Comments

150331 WOD

BBG: 14 min OMEM

E - 3 position snatch (full) floor, hang above knee, power position (start at 60%1rm and add weight each minute, finish heavier than last week, if you fail drop 10-20# and finish)

O - 10 burpees to 6" target

Conditioning

For time (5 min cap)

9-7-5

c2b pullups

OHS rx-135/95#

3 min rest

For time (3 min cap)

3-2-1

rope climb (sub chin-up hold :30/:20/:10 seconds)

OHS rx-155/115#

Added by Nick Bloch on March 30, 2015 at 8:00pm — No Comments

150330 WOD

Strength: 30 mins to find 1rm front squat

Conditioning: 10 min AMRAP

15 calorie row

10 ring dips

5 deadlifts c-275/205# rx-225/155#

Added by Nick Bloch on March 29, 2015 at 9:04am — No Comments

150326 WOD

Strength: FS/BS 4x2/4 @94% of Monday


Conditioning: 14 min OMEM

E- 3 position clean (floor, hang, power pos.) start at 60% max cj and add ea minute

O- 15 jump squats

Added by Nick Bloch on March 25, 2015 at 8:28pm — No Comments

150325 WOD

Strength:

1a) Ring Dips - 5x5, 1 second pause at bottom/1 second pause at lockout, UB if possible, weighted if possible

1b) Barbell Rows - 5x5, 2 second pause at the top

Conditioning: 24 min OMEM

minute 1 - :40 max cal row

minute 2 - :40 DU (or practice DU, NO SINGLES)

minute 3 - :40 max c2b pullups

Extra: ab wheel 3x15

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

150324 WOD

BBG: 14 min OMEM

E- 3 position full snatch (floor, hang above knee, power position) start at 60% 1rm and add each minute if you can as long as you can, if you fail, drop 10-20# and finish

O - 10 burpees

Conditioning: 8 min OMEM

5 deadlifts/5 hang power cleans/5 push jerks c-135/95# rx-115/85#

Extra: 8 min OMEM

E - shuttle sprint

O - Alt :30 hollow/arch holds

Added by Nick Bloch on March 23, 2015 at 7:00pm — No Comments

150323 WOD

Strength: FS/BS 4 x 2/4 @ 70% (deload week before testing next week)

Conditioning: 3 rounds for time (13 min cap)

40 American KBS 53/35#

20 burpee box jump overs 24/20"

Extra: partner leg curls 3x8

Added by Nick Bloch on March 22, 2015 at 12:22pm — No Comments

150320 WOD

Rx’d

(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

Complete as many reps as possible in 8 minutes of:

3…

Continue

Added by Nick Bloch on March 19, 2015 at 7:30pm — No Comments

150319 WOD

Strength: FS/BS 4 x 2/4 @94% of Monday

Conditioning: 14 minute AMRAP

50 calorie row

40 pistols alt. r/l ea rep

30 power cleans c-135/95 rx-115/85#

20 t2b

Added by Nick Bloch on March 18, 2015 at 7:40pm — No Comments

150318 WOD

Strength: 12 min OMEM

E - 6 UB deadlifts @70% 1rm

O - 30 DU/:40 DU practice

Conditioning: 12 min AMRAP

30 thrusters 45/35#

15 HSPU (sub 1:00 hs hold or 1:00 plank)

Extra: 5 rope climbs (work technique)

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

150317 WOD

BBG: 3 position snatch - 15 minutes to work to heavy single for the day (hi-hang/hang/floor)

Conditioning: 12 min OMEM

E - 12 c2b pullups

O - 10 STOH c-155/115# rx-135/95#

Extra: Shuttle sprints x 4

Added by Nick Bloch on March 17, 2015 at 4:55am — No Comments

150316 WOD

Strength: FS/BS 4x2/4 @ 100% 1rm front squat, rest 3 mins between sets

Conditioning: 3 rounds for total reps

1:00 max burpee box jump overs 24/20"

:30 rest

1:00 max American KBS 53/35#

:30 rest

1:00 max calorie row

1:00 rest after each round

Added by Nick Bloch on March 15, 2015 at 5:00pm — No Comments

150313 WOD

Rx’d

(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17)…

Continue

Added by Nick Bloch on March 12, 2015 at 8:07pm — No Comments

150312 WOD

Strength: FS/BS 4x2/4 @94% of Monday

Conditioning: 4 rounds for time (11 min cap)

30 KBS c-american 53/35#

20 lateral jumps over BB

10 front squats c-185/125# rx-135/95#

Added by Nick Bloch on March 11, 2015 at 7:00pm — No Comments

150311 WOD

Strength:

1a) 5x5 - strict c2b chinups

1b) 5x5 - Alternating KB push press

Conditioning:

4 min AMRAP

Full snatch c-155/115# rx-125/85#

  • 3 min rest

7 min AMRAP

3 full snatches c-155/115# rx-125/85#

6 t2b

9 HR…

Continue

Added by Nick Bloch on March 10, 2015 at 6:48pm — No Comments

150310 WOD

BBG: 14 min OMEM

E - 3 power clean and push jerks

  • start at 60%, add each round
  • touch and go is the goal, drop if you must in later rounds
  • perform cleans from the power or hang position if you can't achieve proper power position from the floor

O - 10 burpees to 6" target

Conditioning: 21 min OMEM

minute 1 - calorie row c-20/18 rx-18/15

minute 2 - DU c-50 rx-30 (sub 100 singles)

minute 3 - 10 deadlifts c-225/155#…

Continue

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

150309 WOD

Strength: FS/BS 4 x 2/4 @95% 1rm FS

R: 3 mins btw sets

Conditioning: 10 min AMRAP

5 HSPU c-strict (sub :20 HS hold or 5 hand release pushups)

3 MU (sub 8 ring rows/8 ring dips)

1 Rope Climb (sub :20 chin-up hold)

Added by Nick Bloch on March 8, 2015 at 3:35pm — No Comments

150306 WOD

Workout 15.2

For as long as possible:

From 0:00-3:00

  2 rounds of: 

  10 overhead squats (95 / 65 lb.)

  10 chest-to-bar pull-ups

From 3:00-6:00

  2 rounds of:

  12…

Continue

Added by Nick Bloch on March 5, 2015 at 7:39pm — No Comments

150305 WOD

Conditioning: 10 min OMEM

E -  wall balls 20/14# c-20 UB rx-15 UB

O - 5 deadlifts c-275/205 rx-225/155#

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

Added by Nick Bloch on March 4, 2015 at 7:51pm — No Comments

150304 WOD

Wednesday, March 04, 2015
CrossFit Class
BBG: 1a) db snatch - 4x10 alt r/l…
Continue

Added by Nick Bloch on March 3, 2015 at 7:00pm — No Comments

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