Nick Bloch's Blog – May 2019 Archive (48)

190531 CrossFit WOD

Warmup: 10:00

dynamic + 3 rounds: :15 star plank r/l + 1:00 elbow plank + 10 pushups + 10 squats

Strength: 15-20:00

5 working sets:

5 bb strict press + 5 strict chin-ups + 5 dbl kb push press + 5 db hammer curls r/l (10 total)

*all performed as one large superset, rest :90 between sets…

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Added by Nick Bloch on May 30, 2019 at 7:00pm — No Comments

190531 Hybrid WOD

Warmup: 10:00

dynamic + 3 rounds: 5 slow tempo pushups + :30 ring knee tuck hold + 20 pushup plank shoulder taps

Strength: 15-20:00

5 sets: 2 heavy bench press (build in weight) + 10 moderate bench press (same weight each set here) + 8 strict pullups (singles if you have to)…

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Added by Nick Bloch on May 30, 2019 at 7:00pm — No Comments

190530 Hybrid WOD

Warmup: 15 AMRAP

1000/750m row into AMRAP

2 deadlifts (build in weight)

10 walking lunges

Strength: 10 EMOM

deadlift x 3 TNG reps @85-90% 1rm from last week

Conditioning: for time (10 cap)

2 man makers + 50' bodyweight walking lunges…

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Added by Nick Bloch on May 29, 2019 at 7:00pm — No Comments

190530 CrossFit WOD

Warmup: 10 AMRAP

bike/row 1:30 + 10 walking lunges + 50 single unders + 20 kbs

Strength: 10 EMOM

3 tng deadlifts at 75-85% 1rm (start at 75% and build to 85%)

Conditioning: for time (13 cap)

20 burpee box jump overs 24/20"

40 wall balls 20/14# to…

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Added by Nick Bloch on May 29, 2019 at 7:00pm — No Comments

190529 CrossFit WOD

Warmup: 20:00 for quality

1:00 elbow plank

1 sled push length

100' farmers walk db/kb

20 BB curls

20 BB strict press

Strength: every 1:30 x 5 rounds each

A) 80' SA DB overhead walking lunges (40r/40l)

B) 15 double KB front squats (challenge yourself on weight here)

*alternate A and B, half start in…

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Added by Nick Bloch on May 28, 2019 at 7:30pm — No Comments

190529 Hybrid WOD

Warmup: 20:00 for quality

1:00 elbow plank (weighted if possible)

1 sled push lap

100' dball carry

20 BB curls

20 BB high pulls

Conditioning: for time - 10 CAP

2 rounds: 20 wall balls + 50 single unders

into...100 mountain climbers

2 rounds: 20 db snatches (alt) + 50 single unders…

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Added by Nick Bloch on May 28, 2019 at 7:30pm — No Comments

190528 CrossFit WOD

Warmup: 10 AMRAP

20/14 calorie bike + 15 goblet squats (increase each round) + 10 situps

Strength: 16 AMRAP

A) DB power snatch x 8 reps alt R/L (work to heaviest possible)

B) Weighted situps x 20

C) SA overhead KB carry x 100'R/100'L (increase weight each round)

D) Handstand hold x :30…

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Added by Nick Bloch on May 27, 2019 at 8:50pm — No Comments

190528 Hybrid WOD

Warmup: 10 AMRAP

20/14 calorie bike + 15 goblet squats (increase each round) + 10 situps

Strength: every 3:00 for 15:00

back squat x 6 reps at 50x1tempo (5 down, no pasue, stand up as fast, 1 breath at top) + 10 weighted situps (keep weight high at collarbone)…

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Added by Nick Bloch on May 27, 2019 at 8:42pm — No Comments

Memorial Day Murph

MURPH: for time with 20/14# vest (60 minute cap)

1 mile run

100 pullups (sub jumping pullups or ring rows)

200 pushups (sub knee pushups)

300 air squats…

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Added by Nick Bloch on May 27, 2019 at 7:23am — No Comments

190524 CrossFit WOD

Warmup: 10:00 AMRAP

dyanamic + 3 rounds: 15 wall balls + 10 burpees + 5 pushups

Strength: 15:00 AMRAP

A) SA db bench press x 8/8

B) BB high pull x 8

C) double kb bent over row x 8 reps

Conditioning: every 1:30 x 5 rounds each (10 total)

A) 18/12…

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Added by Nick Bloch on May 23, 2019 at 8:38pm — No Comments

190524 Hybrid WOD

Warmup: 10:00 AMRAP

dynamic + 3 rounds: 10 kb floor press + 10 trx ring pushups + 10 wall balls

Strength: 12:00

DB bench press x 3 drop sets

*first set heavy (only 3-6 reps) then moderate then light, no rest between sets, each set is till failure

rest 2:00 between…

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Added by Nick Bloch on May 23, 2019 at 8:26pm — No Comments

190523 CrossFit WOD

Warmup: 10:00 AMRAP

dynamic warmup + OH warmup (pvc x 1 round, empty BB x 1 round)

*OH complex: 3 count down/3 count pause/1 &1/4 squats/sotts press x 5 reps each movement

Strength: 15:00

work up to a 3rm for the day: tempo overhead squat (sub FS if you'd like)

*tempo for OHS/FS is 2201 (2 down, 2 pause, normal up, 1 pause…

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Added by Nick Bloch on May 22, 2019 at 8:24pm — No Comments

190523 Hybrid WOD

Warmup: 10:00 AMRAP

250m row + 10 KBS + 10 SDHP

Strength: 20:00

build to a 1rm deadlift

5 heavy kbs + 2 box jumps after each working set

*no less than 6 working sets

Conditioning: 12:00 cap

5-10-20-10-5

bike…

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Added by Nick Bloch on May 22, 2019 at 8:16pm — No Comments

190522 CrossFit WOD

Warmup: 10:00 to complete

dynamic + 21-15-9 kbs and DU (40/30/20 singles)

Strength: 15:00 AMRAP

A) seated double DB press x 8 reps

B) standing BB curl x 8 reps

C) farmers walk x 100'

Conditioning: every 4:00 x 4 rounds

run 400m +

rounds 1 and…

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Added by Nick Bloch on May 21, 2019 at 7:45pm — No Comments

190522 Hybrid WOD

Warmup: 10:00 AMRAP

200m run + 15 situps + 1 sled push lap + 15 ring rows

Strength: 15:00 AMRAP

5 rope walks

8/8 renegade rows

20 bb curls

1 sled push lap

*1:00 rest between rounds, minimal rest between stations

Conditioning

0 - 2:00 -…

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Added by Nick Bloch on May 21, 2019 at 7:40pm — No Comments

190521 CrossFit WOD

Warmup: 10:00 cap

bike 40/30 calories + dynamic warmup + 3x5 pushups and squats

Weightlifting: every 1:30 x 8 rounds

4 bar facing burpees into 1 power clean + 1 hang squat clean + 1 front squat

*start at a moderate weight and add each round or two, finish at a max for the day…

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Added by Nick Bloch on May 20, 2019 at 8:24pm — No Comments

190521 Hybrid WOD

Warmup: 10:00 AMRAP

10/7 cal bike + 2 rounds of: 10 step ups + 10 bb push press + :15 bar hang

Stamina: 4 giant sets, rest 1:30 between sets

5 BB push press (build in weight each set)

20 alternating BB press (10/10 front back, alt each rep)

:30 push up plank hold…

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Added by Nick Bloch on May 20, 2019 at 8:00pm — No Comments

190520 CrossFit WOD

Warmup: for completion (15:00 cap)

row 1000/750m + dynamic warmup + 3 rounds:

10 goblet squats (increase weight each round) 

20 walking lunges 

60' (30/30) banded lateral march (around ankles)

Strength: 15:00

A) dual kb front rack step-ups x 8 reps r/l alternate

B) partner leg curls x 8 reps

C) seal walk on turf x 35'…

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Added by Nick Bloch on May 19, 2019 at 5:10pm — No Comments

190520 Hybrid WOD

Warmup: for completion (15:00 cap)

row 1000/750m + dynamic warmup + 3 rounds:

10 goblet squats (increase weight each round) 

20 walking lunges 

60' (30/30) banded lateral march (around ankles)

Strength:

0 - 10:00: build to a 1rm back squat

rest 2:00

12-20:00: 30 back squats for time at 70% of 1rm for…

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Added by Nick Bloch on May 19, 2019 at 5:06pm — No Comments

190518 WOD

A) for time

5000/4000m assault bike

200 double unders (400 singles)

2000/1500m row

rest 10:00

B) every :90 until 2 misses occur

1 squat clean

rest 10:00

C) for time

50 pullups

40 ghd…

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Added by Nick Bloch on May 17, 2019 at 8:03pm — No Comments

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