Nick Bloch's Blog – July 2017 Archive (23)

170801 WOD

Skill Conditioning: 10 emom
E - 200m run
O - 5 muscle ups (sub 15 pull-ups)

Conditioning: 20 emom
1 - bike cals c-20/15 rx-15/10
2 - 10 db power cleans 50/35#
3 - wall balls c-20 rx-15
4 - 50 double unders (sub 100 singles)
5 - rest

Added by Nick Bloch on July 31, 2017 at 9:19pm — No Comments

170731 WOD

Strength: 20 minutes
1a) back squat - 6x2 at 87%
1b) box jump - 6x2

Conditioning: for time (7 min cap)
40/30 calorie Row
20 burpee box overs 30/24" (regional standards, hands and feet touch box as you do the over)

Extra: 8 cap
27-18-9
Russian kbs 53/35#
TTB (sub knee raises)

Added by Nick Bloch on July 30, 2017 at 8:00pm — No Comments

CrossFit Games Schedule

CrossFit Games Schedule:

Friday 8/4:
5:15am class
6:15am-8am open gym
*closed the remainder of the day

Saturday 8/5:
8:00-10:00am open gym

Added by Nick Bloch on July 28, 2017 at 1:02pm — No Comments

170728 WOD

Strength: 10 emom

1 clean and jerk (anyhow) start at 50% max and add weight each round



Conditioning:

0-7:00

50 pistols alt r/l (sub 53/35# GS)

10 clean and jerks 135/95#

30 American kbs 53/35#



7:00-14:00

50 pistols

10 ohs 135/95#

30 American kbs



14:00-21:00

50 pistols

10 snatches 135/95#

30 American kbs

*if you finish before the 7:00, rest until the next round starts, your 3 scores are your time for… Continue

Added by Nick Bloch on July 27, 2017 at 8:02pm — No Comments

170727 WOD

Strength: 20 minutes
1a) 5x5 weighted chin-ups plus max body weight reps (sub 8 hard ring rows, feet elevated)
1b) 5x5 weighted rings dips plus max reps body weight (sub 10 box/bench dips)
*hold plate or db between feet for 5 reps, then drop and perform max reps at bodyweight w/o dropping off bar or rings

Conditioning: 5 rounds (20 cap)
Run 400m
Row 400m
(If rower not available, bike 25/18 cals, ski 400m)

Added by Nick Bloch on July 26, 2017 at 7:30pm — No Comments

170726 WOD

Strength: 15 minutes
push jerk - work to a 3 rep max touch and go
(Must be tng, no reset after each rep)

Conditioning: 6 amrap
10 deadlifts 225/155#
30 double unders (50 singles)

Extra: for time (8 cap)
1000m Row
50 thrusters 45/35#

Added by Nick Bloch on July 25, 2017 at 7:00pm — No Comments

170725 WOD

Skill Conditioning: 12 emom
E - 200m run
O - hspus c-15 rx-10 (sub :40 hs hold)

Conditioning: 18 emom (:50/:10 work/rest)
1 - bike cals c-18/14 rx-15/10
2 - 2 rope climbs (sub 5 rope walks)
3 - row cals c-18/14 rx-15/10
4 - 12 db snatches 50/35# (open standards)
5 - 200m run
6 - rest

Added by Nick Bloch on July 24, 2017 at 8:00pm — No Comments

170724 WOD

Strength: 20 minutes
1a) back squat - 5x3 at 85%
1b) box jump - 5x3 for max height

Conditioning: for time (18 cap)
400m run
10 muscleups (sub 20 pull-ups and 20 push-ups)

400m run
20 ttb (sub 40 sit-ups)

400m run
40 wall balls 20/14# to 10/9'

400m run
20 burpees to 6" target

Added by Nick Bloch on July 23, 2017 at 11:24am — No Comments

170721 WOD

Strength: 20 minutes
1a) max weight prowler push down/back x 5 sets
1b) seated good mornings - 5x8

Conditioning: 18 emom
1- 1 LL rope climb scale 1-2 rc or :20 chin hold
2- 200m run
3- box jumps 30/24" x 12

Added by Nick Bloch on July 20, 2017 at 7:30pm — No Comments

170720 WOD

Strength: 12 emom
1 snatch grip pp + 1 snatch balance + 1 ohs
*build to heaviest possible

Conditioning: for time (9 min cap)
15-12-9
Cluster c-135/95# rx-95/65#
Ttb (sub knee raise x2)

Extra: for time
40/30 calorie assault bike

Added by Nick Bloch on July 19, 2017 at 7:00pm — No Comments

170719 WOD

*NO 12PM CLASS ON WEDNESDAY/THURSDAY/FRIDAY THIS WEEK*

Strength/skill: 20 minutes

1a) weighted eccentric pistols - 4x8 r/l

*decend on one foot, once you hit bottom, use

both legs to stand up

1b) db straight leg deadlifts - 4x8 r/l



Conditioning: 3 rounds (11 min cap)

400m run

10 cj 135/95#



Extra: 4x5 ring…

Continue

Added by Nick Bloch on July 18, 2017 at 7:00pm — No Comments

170718 WOD

Strength: 20 minutes
1a) strict pull-ups - 4x10
1b) plyo push-ups - 4x6

Conditioning: 8 minute cap
for time
100 double unders (200 singles)
Hspus c-50 rx-35 (sub 50/35 push-ups)
100 double unders

Extra: partners, switch off
5 (each person) x 250m Row sprints

Added by Nick Bloch on July 17, 2017 at 8:32pm — No Comments

170717 WOD

Strength: back squat
5x5 at 82% e2mom

Conditioning: every 4:00 for 4 rounds
Alt rounds run 400m - bike 25/18 cals - row 25/18 cals (if you ski, 22/16 cals)
15 burpees
15 wall balls 20/14# to 10/9'

Added by Nick Bloch on July 16, 2017 at 7:00pm — No Comments

170714 WOD

Strength: 20 minutes
1a) 4x:30/:30 - 2pt plank
(rest as needed between sides)
1b) 4x100' db walking lunges 50/35#
(open standards)

Conditioning: 16 emom
1- calorie bike c-25/18 rx-20/13
2- rest
3- 15 db power cleans 50/35# (open standards)
4- rest

Added by Nick Bloch on July 13, 2017 at 8:30pm — No Comments

170713 WOD

Skill conditioning: 10 emom
E - calorie row c-17/13 rx-13/10
O - TTB c-16 rx-12 scaled-20 sit-ups

Conditioning: 14 AMRAP
rope climbs c-2 (1 LL, 1 normal) rx-2 scaled- :30 chin hold
20 wall balls 20/14# to 10/9'
20 deadlifts 185/125#
20 box jumps 24/20"

Added by Nick Bloch on July 12, 2017 at 7:45pm — No Comments

170712 WOD

Strength:
every 1:30 x 8 rounds
3 UB thrusters start at 50% max cj
(Add weight each round to find a 3rm)

Conditioning: 12 emom
1 - 12 thrusters c-115/85 rx-95/65#
2 - 5 bmu (sub 10-15 pull-ups)
3 - :40 dbl kb front rack hold 53s/35s

Added by Nick Bloch on July 11, 2017 at 6:13pm — No Comments

170711 WOD

Strength: 20 minutes
1a) seated single arm db press - 4x8 r/l
1b) single arm ring rows - 4x8 r/l

Conditioning: 20 cap
30 cj 135/95#
Run 1 mile
30 snatches (change to lighter weight if need be)

Added by Nick Bloch on July 10, 2017 at 8:03pm — No Comments

170710 WOD

Strength: every 2:00 for 10:00

5 back squats at 80%

Conditioning:

3 min AMRAP

30/22 calorie row

max effort double unders remaining time

rest 3 minutes

3 min AMRAP

30/22 calorie row

max effort American KBS 53/35# remaining time

rest 3 minutes

3 min AMRAP

30/22 calorie row

max effort burpees remaining time

Added by Nick Bloch on July 9, 2017 at 6:00pm — No Comments

170707 WOD

Strength: 20 minutes
1a) deadlift - 5x5 at 75% max
1b) weighted elbow plank - 5x1:00

Conditioning: 16 emom
1- max c2b pull-ups scaled- pull-ups or ring rows (no bands or jumping)
2- rest
3- max burpee box jump overs 24/20"
4- rest
*score is 2 part, total c2b/total burpee box overs

Added by Nick Bloch on July 6, 2017 at 8:00pm — No Comments

170706 WOD

Strength: 15 minutes
db snatch - 4x20 50/35# (try to go tng, open standards) (scaled the weight if needed but switch on the way down)
*2:00 rest between sets

Conditioning: 40-30-20-10 (12 cap)
Wall balls 20/14# to 10/9'
Double unders (x2 single unders)

Extra: partners or groups of 3

200m tire flip

Added by Nick Bloch on July 5, 2017 at 8:30pm — No Comments

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