Nick Bloch's Blog – April 2013 Archive (22)

130501 WOD

Strength

  • Floor Press - 5x3 heavy as possible

WOD - 3 Rounds (12 min cap)

  • 20 Push Press 135/95#
  • 20 C2B Pullups

Cashout

  • Band Sprints x 8

Added by Nick Bloch on April 30, 2013 at 7:00pm — No Comments

130430 WOD

Weightlifting

  • 2 Position Clean - 7x2 + 1 Jerk

WOD - 14 Minute AMRAP

  • 20 KB Swings 53/35#
  • 10 Front Squats 95/65#
  • Run 200m

Cashout

  • 30x T2B

Added by Nick Bloch on April 29, 2013 at 6:57pm — No Comments

130429 WOD

Strength

  • Weighted Eccentric Pullups - 5x5 with 5020 tempo

WOD - For Time (16 min cap)

  • 10 Burpees
  • 30 Wall Balls 20/14#
  • 10 Burpees
  • 30 Ring Dips
  • 10 Burpees
  • 30 MB Situps 20/14#
  • 10 Burpees
  • 30 Split Jumps (15 r/l)
  • 10 Burpees…

Continue

Added by Nick Bloch on April 28, 2013 at 12:00pm — No Comments

130426 WOD

Weightlifting

  • 7 Minute OMEM - 3 Squat Cleans @ 70%

WOD - 15 Minutes to find 1RM

  • Barbell Complex (without dropping bar)

    • 1 clean (power or squat)
    • 3 front squats
    • 1 jerk (split or push)
    • 3 back squats
    • 1 jerk (split or push)…

Continue

Added by Nick Bloch on April 25, 2013 at 7:00pm — No Comments

130425 WOD

Skill

  • Kipping Pullup/T2B - 15 Minutes

WOD - 18 Minute AMRAP

  • 20 Double Unders
  • 10 Pullups
  • 20 Box Jumps 24/20"
  • 10 KB Swings 53/35#

Cashout

  • Collect 2 Minute L-Sit

Added by Nick Bloch on April 24, 2013 at 7:00pm — No Comments

130424 WOD

Strength/Technique

  • Split Jerk - 15 Minutes

WOD - 12 Minute OMEM

  • Even Minutes
    • 6 Push Jerks 155/115#
  • Odd Minutes
    • 12 Pistols (alt. legs)

Core

  • 30x Ball Slams

Added by Nick Bloch on April 23, 2013 at 7:00pm — No Comments

130423 WOD

Strength - Snatch Balance 7x2 heavy

WOD - OHS Ladder 95/65#
1 at min 1
2 at min 2
3 at min 3
Repeat until you fail to get all reps in that minute.

Cash out - 50 WB for time 20/14#

Added by Nick Bloch on April 22, 2013 at 8:24pm — No Comments

130422 WOD

Strength
1a) Barbell bent over row - 4x10
1b) Band face pulls - 4x10

WOD - 12 minutes
6 deadlifts 135/95#
8 push press 135/95#
10 t2b

Cashout - Bottoms up KB walk 53/35# 3 laps R/L

Added by Nick Bloch on April 21, 2013 at 6:00pm — No Comments

130419 WOD

Strength

  • Squat Clean - 15 min to find 1rm

WOD

6 Minute AMRAP

  • M.E. Thrusters 115/75#

Rest 4 Minutes

6 Minute AMRAP

  • M.E. Burpees

Core

  • MB Wall Throw - R/L/Front 2x10

Added by Nick Bloch on April 18, 2013 at 7:00pm — No Comments

130418 WOD

Skill

  • Strict/Kipping HSPU (hand stand pushup) - 15 Minutes

WOD - 5 Rounds

  • 12 Pullups
  • 18 Lateral Box Jumps 24/20"
  • 24 MB Situps 20/14#

Cashout

  • 3x5 R/L TGU 53/35#

Added by Nick Bloch on April 17, 2013 at 7:00pm — No Comments

130417 WOD

Strength

  • Snatch 7x2 = 1 Full Snatch + 1 Hang Snatch r: 90

Benchmark WOD - Elizabeth

  • 21-15-9
    • Power Cleans 135/95#
    • Ring Dips

Cashout

  • Band Sprints x 6

Added by Nick Bloch on April 16, 2013 at 7:00pm — No Comments

130416 WOD

CrossFit Total

3 attempts to establish a 1 rep max in the following lifts

  • Back Squat
  • Strict Press
  • Deadlift

For those that did the total yesterday...

Strength

  • Push Press - 3x5 heavy as possible

WOD - 3 Rounds

  • Row 500m
  • 50 KB Swings…
Continue

Added by Nick Bloch on April 16, 2013 at 5:26am — No Comments

130415 WOD

CrossFit Total

3 attempts to establish a 1 rep max in the following lifts:

  • Back squat
  • Strict shoulder press
  • Deadlift

Your "total" is the combined weight of the 3 lifts. We use these benchmark totals to find your percentages during strength WODs. Example...Strict Press - 5x5 @ 80% 1rm. If we find your 1rm then we can calculate percentages for workouts.

Added by Nick Bloch on April 14, 2013 at 11:47am — No Comments

130412 WOD

Mobility

  • Foam Roll/Stretch - 15 Minutes

WOD - 12 Minutes

  • 1 Min ME Double Unders
  • rest 1 min
  • 8 Min AMRAP
    • 5 Power Cleans 135/95#
    • 5 Lateral Burpees
    • 1 Bear Complex 135/95#
  • rest 1 min
  • 1 Min ME Double Unders…

Continue

Added by Nick Bloch on April 11, 2013 at 7:13pm — No Comments

130411 WOD

Skill

  • Pistols - 4x5 R/L

WOD - 18 Minutes 3,6,9,12...

  • KB Sumo DL High Pull 53/35#
  • Wall Balls 20/14#
  • T2B

Cashout

  • 2 pt plank x :20 x 3 R/L

Added by Nick Bloch on April 11, 2013 at 5:33am — No Comments

130410 WOD

Strength

  • DB Snatch - 4x5 R/L (compare to 3/19/13)

WOD - 10-1

  • Deficit Plyo Pushups 2for1
  • Strict Pullups
  • KB Swings 53/35#

Core

  • Ab Wheel x 30

Added by Nick Bloch on April 9, 2013 at 7:26pm — No Comments

130409 WOD

Strength

  • Single Leg DB/KB SLDL (straight-leg deadlift) - 4x8 R/L

WOD - 12 Minutes

  • 8 Deadlifts 155/115#
  • 6 Front Squats 155/115#
  • 20 Double Unders

Cashout

  • Good Mornings x 30 (moderate weight)

Added by Nick Bloch on April 8, 2013 at 8:18pm — No Comments

130408 WOD

Strength

  • 6 Min OMEM - 5 Push Jerks at 70%

WOD - 15 Minutes

  • 1 Min ME Situps
    • rest 1 min
  • 4 Min AMRAP
    • 5 Power Snatch 95/65#
    • 7 T2B
    • 9 Push Press 95/65#
      • rest 1 min
  • 1 Min ME Situps
    • rest 1…
Continue

Added by Nick Bloch on April 8, 2013 at 5:17am — No Comments

130404 WOD

Technique

  • Snatch - 15 Minutes

WOD - For Time (16 Min Cap)

  • 40 Box Jumps 30/24"
  • 20 HSPU (sub 10 wall walks or 3x PU)
  • 10 Deadlifts 275/185#
  • 40 Box Jumps 30/24"
  • 20 HSPU (sub 10 wall walks or 3x PU)
  • 10 Deadlifts 275/185#
    • complete 30 T2B…

Continue

Added by Nick Bloch on April 3, 2013 at 7:00pm — No Comments

130403 WOD

Strength

  • BB Floor Press - 5x5

WOD - For Time

  • 100 Double Unders
  • 2 Laps OH Plate Carry 45/35#
  • 30 Pullups
  • 2 Laps OH Plate Carry 45/35#
  • 30 Pullups
  • 2 Laps OH Plate Carry 45/35#
  • 100 Double Unders

Core

  • Ab Wheel x 30

Added by Nick Bloch on April 2, 2013 at 7:00pm — No Comments

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