Nick Bloch's Blog – March 2020 Archive (48)

200401 WOD

A) E2MOM for 14:00

6 BB/DB/KB Power Cleans

12 BB/DB/KB Deadlifts

25’ HSW (:20 HS Hold)

B) 

1) 10:00 Max Distance Run

2) At 10:00 mark perform 150 Air Squats for time

3) After 150 Air Squats: if outside - run back to starting point for time

                                   if inside - run Max distance achieved on (1) for time

C) For Completion

Accumulate 4:00 Hollow…

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Added by Nick Bloch on March 31, 2020 at 10:53pm — No Comments

200331 WOD

A) For Time

15 Devil’s Press

Run 800m

30 DB Thrusters

Run 800m

15 Devil’s Press

B) 5 Sets For Completion

16 Renegade Rows

16 Deficit Push Ups on DBs

C) 2:00 ON 2:00 OFF for 5 Rds

45 Double Unders (90 Singles)

15 Jump all the way Overs (any object)

Max BB Snatches in remaining time (sub DDB snatches, Alt SDB Snatches, KB Snatches)

*Light load to TnG 10+…

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Added by Nick Bloch on March 30, 2020 at 10:27pm — No Comments

200330 WOD

A) 4 Rounds for time:

Right Arm- 10 DB Snatches + 10 DB Push Press

Left Arm- 10 DB Snatches + 10 DB Push Press

*1 Set on each arm is 1 Round, for an extra challenge add 5 DB OHS after Push Press

B) For time 

100 DB/KB Goblet Reverse Lunges 

*EMOM including 0:00- 8 Burpees, scale # to get at least :30 of work per minute

**Use DDB/DKB if you have two lighter weights vs one heavier…

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Added by Nick Bloch on March 29, 2020 at 11:00pm — No Comments

200327 WOD

A) 3 Full Sets

9-7-5

T2B (sub 2x V-ups/Sit-ups)

Hang Clean Thrusters (BB or DDB/DKB, pick a challenging weight to stay unbroken)

Box Jump all the way Overs (sub any object to jump over)

Rest 2-3 Mins between Sets, 1 Set is all the way through 9-7-5

B) For Completion

10 Bench/Floor Press (can be done with BB/DB/KBs)

Straight into Max Set of PushUps

Rest 1-1:30, Stop once 80-100 PushUps…

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Added by Nick Bloch on March 26, 2020 at 7:34pm — No Comments

200326 WOD

A) For Time

10-9-8...1: Burpees

                      Up-Down Planks

                      Push Ups 

*Flow = 10/10/10, 9/9/9, ..., 1/1/1

B) 5 Rounds for Time

20 Split Squat Jumps

15 Air Squats

10 SKB/SDB Push Press (per side)

C) E5MOM for 30:00

Run for 1:30 Out

Run Back to starting point 

Max PushUps until 4:00

Rest 1:00

Added by Nick Bloch on March 25, 2020 at 7:22pm — No Comments

200325 WOD

Strength: 15:00 Amrap

3 TnG Deadlifts @85%+

5/5 DB Strict Press (As heavy as possible)

7 Strict PullUps (banded if needed/weighted if possible)

Conditioning: 4 Rds for Time

10 Alt DB Snatches (70/50)

2 Rope Climbs

30’ Goblet Lunge Down+Back (70/50)

Extra: 3-4 Rds For Completion

10 Reverse Crunches

:15 Ring L-Sit

20 Sit-ups

Added by Nick Bloch on March 24, 2020 at 8:25pm — No Comments

200324 WOD

Weightlifting:

0:00-10:00 EMOM - 3 TnG Squat/Power Snatches/Cleans

10:00-18:00 Build to a Heavy Single of movement choice above

Conditioning: 2 Sets

20-15-10: AB Cals (Ladies 14/11/8)

                BBJO (24/20)

-Rest 2:00-

20-15-10: Row Cals (Ladies 14/11/8)

                T2B (sub Leg/Knee Raises)

-Rest 2:00-

Endurance: E4MOM for 24:00

750m C2…

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Added by Nick Bloch on March 23, 2020 at 7:00pm — No Comments

200323 WOD

CF

Strength: Back Squat

1x5 @80%, 2x5 @85%, 1xMAX @95%, 1xMax @92.5%

*Rest 2-3 mins between sets, if Max percentages are lower than weights from last week make sure to go heavier or the same as last week…

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Added by Nick Bloch on March 22, 2020 at 6:54pm — No Comments

200321 WOD

CF

Strength: front squat

5x3 w/pause at the bottom of each rep, increase each set, start at 75% 1rm

Conditioning: for time 

2-4-6-8-10-12 alternating db snatch 70/50# (should be 15-20# heavier than normal…

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Added by Nick Bloch on March 21, 2020 at 7:27am — No Comments

200320 WOD

CF

Strength: 3 BB bench press drop sets (3 weights each drop set, 3rd set on each drop set is to failure, first 2 sets leave 1 rep in reserve)

1 - 85-75-65%

2 - 80-70-60%

3 -…

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Added by Nick Bloch on March 19, 2020 at 8:21pm — No Comments

200319 WOD

CF

Skill/Conditioning: 4 rounds 1:30 each (alt. 1&2)

1 - bike 18/14 calories

2 - 15 TTB (sub 25 weighted situps, no knee/leg raises today)

*complete work in 1:00-1:10 max each round…

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Added by Nick Bloch on March 18, 2020 at 6:00pm — No Comments

Closed 3/17 evening

We are closed until further notice. Members please check your email and private fb page for updates. Thank you!

Added by Nick Bloch on March 17, 2020 at 4:11pm — No Comments

200318 WOD

You choose either CF, edurance, or functional BB workout, must be completed in 1 hour or less please!

CF

WL: 12 EMOM - 1 squat clean or 1 squat snatch, add weight every 2 rounds

Conditioning: 12:00 ladder (2,4,6,8...)

burpee box…

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Added by Nick Bloch on March 17, 2020 at 3:33pm — No Comments

200318 WOD

You choose either CF, edurance, or functional BB workout, must be completed in 1 hour or less please!

CF

WL: 12 EMOM - 1 squat clean or 1 squat snatch, add weight every 2 rounds

Conditioning: 12:00 ladder (2,4,6,8...)

burpee box…

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Added by Nick Bloch on March 17, 2020 at 3:33pm — No Comments

200317 Hybrid WOD

Warm-up: 10:00 Amrap

10/7 Cal Bike + 15 Kbs + 10 Split Squat Jumps + 5 Burpees

Strength: 18:00

0:00-10:00: EMOM

1- 3 Shuttle Sprints

2- 6 Deadlifts @70%+

10:00-18:00:

Build to heavy DL single

Conditioning:…

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Added by Nick Bloch on March 16, 2020 at 9:10pm — No Comments

200317 Burn WOD

Warmup: 12 EMOM

1 - c2 bike 14/10 calories

2 - jump rope x 75

3 - russian kbs x 15

Conditioning: 6:00 AMRAP x 4 rounds

row…

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Added by Nick Bloch on March 16, 2020 at 9:03pm — No Comments

200317 CrossFit WOD

Warm-up: 10:00 Amrap

10/7 Cal Bike + 10 DB Strict Press + :20 L-sit Hang

Strength: 15:00 Amrap

10 Strict HSPU (sub HSPU - Pike PushUps - Hand Release)

15 DB Sit-ups

10 BB Strict Press

15 V-ups (sub 25 Toe Touches)

Conditioning: For Time w/ a Partner (12:00 CAP)

120/90 Cal…

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Added by Nick Bloch on March 16, 2020 at 7:00pm — No Comments

200316 Hybrid WOD

Warm-up: 12:00

Dynamic + Amrap: 10/7 Cal Bike + 5 FS + 100’ FR Carry (Heavy)

*Build on Front Squats

Strength: 20:00

A) 3x3 Front Squat @87.5-90% of 1RM

*off of 1RM from 3/2

B) 2 Max Effort sets of Back Squat @95% +5-10 lbs 1RM Front Squat

*Match/beat reps from last week, rest 3-4…

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Added by Nick Bloch on March 15, 2020 at 9:26pm — No Comments

200316 CrossFit WOD

Warm-up: 10:00

Dynamic + Amrap: 10/7 Cal Bike + 10 Tempo Goblet Squats + 10 BB Good Mornings

Strength: Back Squat…

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Added by Nick Bloch on March 15, 2020 at 8:24pm — No Comments

200316 Burn WOD

Warmup: 8 AMRAP

assault bike 15/10 calories + lunges to rig + 10 knee raises + 10 ring rows + 5 inch worms back to bikes

Strength/Conditioning: 12 EMOM

1 - assault bike 12/8 calories (moderate pace, should finish in…

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Added by Nick Bloch on March 15, 2020 at 6:44pm — No Comments

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