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

130830 WOD

CrossFit Class

  • Mobility - 20 minutes

WOD - 20 min AMRAP

  • 5 power snatches 135/95#
  • 5 HSPU (sub 3 wall walks)
  • 10 split jumps each leg
  • 10 clapping pushups (sub hand release pushups)
  • 20 kb snatches 53/35# (don't have to split equal reps between arms)
  • 20 burpee knee tucks
  • 5 muscle-ups (sub x3 pullups and…
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Added by Nick Bloch on August 29, 2013 at 7:00pm — No Comments

130829 WOD

CrossFit Class

  • DB snatch - 4x5 r/l
  • Pistols - 4x10 alternating

WOD - 5 rounds (16 min cap)

  • 5 deadlifts 275/165#
  • 20 OH plate lunge steps 45/35#
  • 200m sprint

Cashout

  • 30x ball slams

4:30pm…

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Added by Nick Bloch on August 28, 2013 at 7:00pm — No Comments

130828 WOD

CrossFit Class

  • Strength
    • 1a) strict pullups - 4x8
    • 1b) bb bent over rows - 4x8
      • a/b means perform one set of 8 pullups then alternate with a set of rows. repeat for 4 rounds

WOD - 14 min AMRAP

  • 1-5 front squats 155/115# (during the first round you perform 1 front squat then box jump overs and plate twists, then…
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Added by Nick Bloch on August 27, 2013 at 7:00pm — No Comments

130827 WOD

CrossFit Class

  • Strength - push jerks: every :45 seconds for 6 minutes - 3 push jerks @80%1rm

WOD - 12 min OMEM

  • even minutes - 6 power cleans 155/115#
  • odd minutes - 10 ring dips
    • immediately after time expires, M.E. unbroken KB swings 53/35#

Cashout

  • 50x…
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Added by Nick Bloch on August 26, 2013 at 7:42pm — No Comments

130826 WOD

CrossFit Class

  • Strength - overhead squat - 5x3

WOD - 10 min AMRAP

100 DU then

  • 20 wall balls 20/14#
  • 10 burpees

Cashout

  • 400m run x 3
    • r: 2:1, r: 1:1

4:30pm Strength…

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Added by Nick Bloch on August 25, 2013 at 12:00pm — No Comments

130823 WOD

CrossFit Class

  • skill - kipping 15 minutes

WOD - Chelsea

30 min OMEM

  • 5 pullups
  • 10 pushups
  • 15 air squats
    • at the start of each minute you have 1 minute to complete 5 pullups, 10 pushups, and 15 air squats. a perfect Rx score would be 30. if you fall behind the OMEM, it turns into a AMRAP for the 30…
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Added by Nick Bloch on August 22, 2013 at 7:00pm — No Comments

130822 WOD

CrossFit Class

  • 20rep back squat max

WOD 10-1 and 1-10 (14 min cap)

  • HSPU
  • power clean 185/115#

Cashout

  • tabata 2pt plank

4:30pm Strength Class

  • 1) deadlift - 5/5/5+
  • 2) GH raises -…
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Added by Nick Bloch on August 21, 2013 at 7:00pm — No Comments

130821 WOD

CrossFit Class

  • Strict press - 3x2@85%, 2x2 @90%, 2x1 @95%

WOD - 12 Minute OMEM

  • even minutes
    • 6 strict press @70%
  • odd minutes
    • 200m run

Cashout

  • partner wheel barrow - 3 laps each person…

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Added by Nick Bloch on August 20, 2013 at 7:00pm — No Comments

130820 WOD

CrossFit Class

  • Muscle-up progression - 20 minutes

WOD - 3 rounds

  • 1 min max reps deadlift
  • 1 min max reps front squat
  • 1 min max reps strict pullups
  • 1 min rest
    • you may pick your weight for the deadlifts and front squats. your score will be weight x reps…

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Added by Nick Bloch on August 20, 2013 at 5:21am — No Comments

130819 WOD

CrossFit Class

  • weightlifting: snatch complex - 1 snatch + 1 hang snatch + 1 hi-hang snatch

WOD - OPEN 13.4

7 min AMRAP 3,6,9,12...

  • clean and jerk 135/95#
  • t2b

Cashout

  • tabata double unders x 8 rounds (singles=no rest)…

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Added by Nick Bloch on August 18, 2013 at 12:00pm — No Comments

130816 WOD

CrossFit Class

  • Technique - squat clean 20 minutes

WOD - 4 rounds (16 min cap)

  • 6 deadlifts 315/225#
  • 12 burpee over bar
  • 40 double unders

Cashout

  • 30x wall burpees

4:30pm Strength…

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Added by Nick Bloch on August 15, 2013 at 7:00pm — No Comments

130815 WOD

CrossFit Class

  • Skill - kipping HSPU - 15 minutes

WOD 21-15-9 (12 min cap)

  • HSPU
  • front squat 135/95#
    • complete 1 lap broad jumps after each round

Cashout

  • tabata thrusters 45# x 8 rounds

4:30pm…

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Added by Nick Bloch on August 14, 2013 at 7:00pm — No Comments

130814 WOD

CrossFit Class

  • Weightlifting - drop snatch 5x3

WOD - Chipper (18 min cap)

  • 50 kb swings 53/35#
  • 50 pistols alt. r/l
  • 50 c2b pullups
  • 50 kb taters
  • 50 pushups
  • 50 seated kb twists

Cashout

  • 400m for time…

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Added by Nick Bloch on August 13, 2013 at 7:00pm — No Comments

130813 WOD

CrossFit Class

  • KB snatch technique - 15 minutes

WOD

5 min AMRAP

  • 6 kb snatch R 53/35#
  • 6 kb snatch L
  • 20 DU (60 singles)

rest 3 minutes

5 min AMRAP

  • 8 ring dips
  • 16 box jumps 24/20"

Cashout

  • partner leg throws -…
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Added by Nick Bloch on August 12, 2013 at 7:00pm — No Comments

130812 WOD

CrossFit Class

Strength

  • Push press - 5x3, heaviest possible

WOD - 3 rounds (12 min cap)

  • 400m run
  • 10 hang power cleans 155/115#

rest 2 minutes (rest until 12 min cap if you finish before)

  • 2 minutes max burpees

rest 1 minute

  • 2 minutes max…
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Added by Nick Bloch on August 11, 2013 at 12:00pm — No Comments

130809 WOD

CrossFit Class

Strength

  • 1a) Floor press - 5x5
  • 1b) Ring pushups - 5x10

WOD - 13 min AMRAP

  • 5 GTOH (ground to overhead) 135/95#
  • 10 floor wipers ea. r/l
  • 15 lateral bar jump overs

Cashout

  • 100x MB situps…
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Added by Nick Bloch on August 8, 2013 at 7:00pm — No Comments

130808 WOD

CrossFit Class

Mobility

  • Foam Roll/Shoulder Mobility/Stretch - 20 minutes

WOD - 14 min OMEM

  • even - 5 power snatches 135/95#
  • odd - 10 t2b

Cashout

  • partner band sprints x 6…

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

130807 WOD

CrossFit Class

Skill - Rope Climb 15 minutes

WOD - 3 rounds (20 min cap)

  • 50 wall balls 20/14#
  • 25 burpee box jumps 24/20"
  • 10 push press 135/95#

Cashout

  • 20x partner WB throw 20/14#…

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Added by Nick Bloch on August 6, 2013 at 7:00pm — No Comments

130806 WOD

CrossFit Class

CrossFit Total - warm up then 3 attempts to establish 1rm

  • back squat
  • strict press
  • deadlift

For those of you that totaled yesterday...

Technique - Overhead Squat - 15 minutes

WOD - "2007" (12 min cap)

  • 1000m row
  • 5 rounds
    • 25…
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Added by Nick Bloch on August 5, 2013 at 7:00pm — No Comments

130805 WOD

CrossFit Class

CrossFit Total - warm up and 3 attempts to establish a 1rm

  • back squat
  • strict press
  • deadlift

4:30pm Strength Class

  • Bench press - 5/3/1+
  • DB Bench/Incline - 5x10
  • Dips - 5x10

Added by Nick Bloch on August 3, 2013 at 3:30pm — No Comments

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