Nick Bloch's Blog – July 2019 Archive (41)

190801 WOD

Warm-up 10:00
Dynamic + 3 rounds: 10 air squats + 5 tempo pushups – 20s Ring/bar dip hold (top)
Strength (20:00)
A) Bench Press - 5x3.2.1
*Start around 80-85% of 1rm
**perform 3 reps, rest :20, perform 2 reps, rest :20, perform 1 rep
B)Strict pullups - 5x Max + 25%
*perform a max set…
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Added by Nick Bloch on July 31, 2019 at 7:00pm — No Comments

190731 WOD

Warm-up: 10:00

Dynamic + 3 rounds of: 10 Reverse lunges – 10 American swings - 5 pushups



Strength: 20:00

5 working sets rest :90-2:00 between sets

10 pushups on dbs

3 Heavy Devils Press (ahap)

30 ft db Farmer Carry Lunge

3 Devils Press…

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

190730 WOD

Warm-up 10:00

Dynamic + 3 Rounds of: 10 Ring rows - 10 BB Strict Press - 10 pvc passthroughs



Strength (20:00)

5x8 Seated Barbell Strict Press (box or bench)

-15 Db front raise + 15 Db lateral raise after every set



Conditioning: For Time (18 min…

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Added by Nick Bloch on July 29, 2019 at 8:41pm — No Comments

190729 WOD

Warm-up: 10:00

Dynamic Warm-up + 3 rounds: 15 situps + 15 air squats + 5 burpees

Strength 20:00

4-5 working sets working up to 6rm…

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Added by Nick Bloch on July 28, 2019 at 8:30pm — No Comments

190726 CrossFit WOD

Warmup: 10 AMRAP

bike 15/10 calories + 10 BB strict press + 10 bb curls + 10 pushups 

Strength: front squat

0-8:00 - work to a 2rm front squat for the day 

8-15:00 - complete as many sets of 2 as possible at 95% of todays 2rm (rest as little as needed between sets but no failed reps, goal is 5-7 sets)…

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Added by Nick Bloch on July 25, 2019 at 8:21pm — No Comments

190726 Hybrid WOD

Warmup: 10 AMRAP

10 BB strict press + 10 american swings + 200m run

Strength: 

A) 0-6:00 - build to a max bb strict press

B) 6:00 - 20:00 - complete 4-5+ sets of 1 strict press + max push press at 95-100% of A

Conditioning: 12 cap

5 rounds for…

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Added by Nick Bloch on July 25, 2019 at 8:14pm — No Comments

190725 CrossFit WOD

Warmup: 12:00

dynamic + 30-20-10 pushups/squats/russian kbs

Strength: every 1:30 x 8 rounds

3 hang power cleans (start at 60% max and add # every 1-2 rounds)

Conditioning: for time (20:00 cap)

800m run

15 thrusters 95/65#

600m run

12…

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Added by Nick Bloch on July 24, 2019 at 7:58pm — No Comments

190725 Hybrid WOD

Warmup: 10:00

dynamic + 3 rounds: 5/5 kb cleans + 10 goblet reverse lunges + 5 goblet squats

Strength: 20:00 (5 rounds)

:30 double kb hang squat cleans (heavy)

1:00 wall-sit

:30 air squats

rest :90 between rounds (no rest between movements, only rest at end of each round)…

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Added by Nick Bloch on July 24, 2019 at 7:30pm — No Comments

190724 Hybrid/CF WOD

Warmup: 8 AMRAP

15/10 calorie row + 10 bb good mornings + 10 heavy KB straight leg DLs

Strength: 20:00 AMRAP

1 - deadlift x 3 reps (start moderate and build each set to tough, not max #)

2 - 10 abwheel rollouts (use bars with 5# plates on if needed)

3 - sled push length (use other sleds on turf outside if needed)

4 -…

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Added by Nick Bloch on July 23, 2019 at 7:16pm — No Comments

190723 Hybrid WOD

Warmup: 10:00

dynamic + 3 rounds: 10 pushups + 10 ring rows + 10 situps

Strength: 20:00 (3-4 sets)

db bench press to failure (pick a weight for 10+ reps)

15 bb curls

db bench press to failure

rest 1:00

pullups to failure (scale to 8+)

15 pushups

pullups to failure

rest 1-2:00 between…

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Added by Nick Bloch on July 22, 2019 at 7:00pm — No Comments

190723 CrossFit WOD

Warmup: 10 AMRAP

dynamic + 21-15-9 american kbs and air squats + 10-20 pvc pass thrus

Skill Conditioning: every 1:30 x 5 rounds each

A) bike (assault 20/14, erg 25/18)

B) kipping HSPUs 10-15 (work for up to 1:00, if you can't do at least 10, scale to 4 wall walks or :50 handstand hold of your choice)

*alternate A and…

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Added by Nick Bloch on July 22, 2019 at 7:00pm — No Comments

190722 WOD

Warmup: 10 AMRAP

10/7 calorie bike + 10 air squats + 10 reverse lunges + 5 burpees

Strength: 20:00

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

10-20:00: complete as many sets of 2 at 90% of today 1rm

Conditioning: 18 AMRAP w/partner (complete full rounds back and…

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Added by Nick Bloch on July 21, 2019 at 7:00pm — No Comments

190722 WOD

Warmup: 10 AMRAP

10/7 calorie bike + 10 air squats + 10 reverse lunges + 5 burpees

Strength: 20:00

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

10-20:00: complete as many sets of 2 at 90% of today 1rm

Conditioning: 18 AMRAP w/partner (complete full rounds back and…

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Added by Nick Bloch on July 21, 2019 at 7:00pm — No Comments

190720 WOD

1) in a 65:00 window

bike erg 10k

run 5k (mile course x 3 + 200meters)

max cj in remaining time

2) for time

12-9-6

muscle-ups (bar or ring)

squat snatch 95-115/65-80#

Added by Nick Bloch on July 20, 2019 at 7:32am — No Comments

190719 CrossFit WOD

Warmup: 10 AMRAP

dynamic + 3x5 pushups/ring rows/squats/kb swings

Strength: every 1:30 x 8 rounds

5 bar facing burpees + 3 deadlifts at 80-85% 1rm

*focus on breathing during burpees and bracing tight before deadlifts, no belts

Conditioning:…

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Added by Nick Bloch on July 18, 2019 at 10:03pm — No Comments

190719 Hybrid WOD

Warmup: 10:00

dynamic + 3 rounds: 10 BB push press + 10 BB upright rows + 10 air squats

Strength: 20:00

2 rounds:

4 strict press + 8 push press

3 strict press + 6 push press

2 strict press + 4 push press

1 strict press + 2 push press

*build in weight each round, try to start 2nd round heavier than…

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Added by Nick Bloch on July 18, 2019 at 9:58pm — No Comments

190718 CrossFit WOD

Warmup: 10 AMRAP

bike cals 12/8 + 8 reverse lunges + 8 pvc OHS + 8 pushups

Strength: 15 AMRAP

push press - work up to a 3rm

*complete 8/8 db bent over rows after each working sets (don't start rows until you get to a challenging PP weight, aim for 5 sets of rows total)…

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Added by Nick Bloch on July 17, 2019 at 8:34pm — No Comments

190718 Hybrid WOD

Warmup: 10:00

dynamic + 3 rounds: 10 pushups + 10 ring rows + :15 ring dip support (sub :30 push up hold)

Strength: 20:00 - 5 working super sets

8 bench press + 5 tempo pushups + max pushups

rest :30-:60

8 strict pullups + max pullup hold + 20 controlled band pull aparts (light bands)

rest :60-:90…

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Added by Nick Bloch on July 17, 2019 at 8:23pm — No Comments

190717 Hybrid WOD

Warmup: 10 AMRAP

15/10 calorie bike + 10/10 kb cleans + 10 goblet reverse lunges

Strength: every 2:00 x 10 rounds

A) 10 double kb/db clean hang squat cleans + 10 reverse lunges

B) 200' farmers carry (heavy)

*alternate A and B

Conditioning: for time 18…

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Added by Nick Bloch on July 16, 2019 at 7:46pm — No Comments

190717 CrossFit WOD

Warmup: 10:00

dynamic + 3 rounds: 5 BB power cleans + 5 BB front squats + 5 BB strict press

Weightlifting: every 1:30 x 8 rounds

3 clusters (start at 50% 1rm clean and add # every 1-2 sets)

*each rep is from the floor, squat clean, directly into a thruster

Conditioning: for time…

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Added by Nick Bloch on July 16, 2019 at 7:23pm — No Comments

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