Nick Bloch's Blog – October 2019 Archive (56)

191101 CrossFit WOD

Warmup: 10:00

dynamic + AMRAP: 10 double unders (25 singles) + 10 aks + 5 tempo push-ups

Skill Conditioning: 5 rounds

1:00 to work: 18/12 bike calories (erg 20/14)

rest :30

1:00 to work: 50 double unders (100 singles)

rest :30

Conditioning: 3 rounds at…

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Added by Nick Bloch on October 31, 2019 at 8:23pm — No Comments

101931 Hybrid WOD

Warm-up: 15 min Amrap

10 Cal Bike/Row/Erg

15 DDB Straight Leg DL

20 Sit-ups

1:00 Wall-sit 

Conditioning: Every 3:00 for 27:00

A) Bike 15/10 Cals + 10 Burpees

B) Bike Erg 15/10 Cals + 16 DB Snatches

C) Row 15/10 Cals + 20 Air Squats

Extra: 6:00 BB Tabata

:10 Curls - :10 90° Hold - :10 Rest

:20 Strict/push Press -:10 Rest

*may use two different barbells,…

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Added by Nick Bloch on October 30, 2019 at 8:55pm — No Comments

191031 Burn

Warmup: 8:00

dynamic + 3 rounds: 5 pushups + 10 squats

Conditioning: 6:00 AMRAP x 4 rounds

bike erg 20/14 calories

wall sit 1:00

100 single unders

10 toes to rings (sub 20 situps)

*rest 2:00 between each round, start moderate and build in pace each round

Added by Nick Bloch on October 30, 2019 at 7:48pm — No Comments

191031 CrossFit WOD

Warmup: 10:00

dynamic + 3 rounds: 10r/10l banded lateral walk + 10 glute bridges + 5 tempo squats

Strength: 15-20:00

1a) BB back rack alt. reverse lunges - 4/8 r/l (add weight each set)

1b) double db romanian deadlift - 4x8 (stand on 45# plate if you're flexible enough for dbs to touch floor, legs should be just short of lockout, keep…

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Added by Nick Bloch on October 30, 2019 at 7:40pm — No Comments

191030 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 10 Walking Lunges

                            10 Kb Swings

                            10 Pvc Passthroughs

Strength: Every 5:00 for 20:00

Dkb/ddb Complex

10 Hang Cleans

50’ FR Lunge

100’ FR Carry

50’ Farmer Carry Lunge

10 Front Squats

Conditioning: 4:00 on 2:00 off for 3 Rds

Row 30/21…

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Added by Nick Bloch on October 29, 2019 at 8:10pm — No Comments

191030 Burn

Warmup: 8 AMRAP

rows 12/8 calories + 10 russian kbs + 10 no pushup burpees

Conditioning: 28 EMOM

1 - bike erg (start at 10/6 calories) *add 1 calorie each round

2 - situps (start at 18) *add 1 situp each round

3 - row (start at 10/6 calories) *add 1 calorie each round

4 - air squats (start at 14) *add 2 squats each…

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Added by Nick Bloch on October 29, 2019 at 7:23pm — No Comments

191030 CrossFit WOD

Warmup: 8 EMOM

E - 8 burpees to 6" target

O - 12 American KBS

Strength: 15 AMRAP

DBL kb/db push press x 6 reps 

side plank banded row x 12 reps each side R/L

db skull crushers x 8 reps

SA kb situp x 8 reps R/L

Conditioning: 16 AMRAP…

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Added by Nick Bloch on October 29, 2019 at 7:17pm — No Comments

191029 Hybrid WOD

Warm-up: 10 min Amrap

10/7 Cal AB

10 DB Strict Press

15 DB Lateral Raise

:20 Deadhang


Strength: 3-4 working sets (15:00)

10 BB Strict Press

15 Deficit Pushups

20 Banded Face Pulls

Rest 1:00 B/T Sets


Conditioning: 10 Rds for time w/ partner (UGoIGo, 20:00 CAP)

5 Devil’s Press

10/7 Cal AB

15 Deadlifts @165/115

Added by Nick Bloch on October 28, 2019 at 8:33pm — No Comments

191029 CrossFit WOD

Warmup: 8 AMRAP

bike 12/8 calories + 10 squats + 8 ring rows + :30 elbow plank + 10 hollow rocks

Strength/Conditioning: every 1:30 x 4 rounds each (alt A and B)

A - assault bike 20/14 calories (72/66 rpms max, sustained pace should take 1:00)

B - 10 kb/db deadlifts + 100' FR carry + 5 deadlifts + 50' FR carry

*1:00 max working…

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Added by Nick Bloch on October 28, 2019 at 8:22pm — No Comments

191029 Burn

Warmup: 8:00

dynamic + 3 rounds: 5 pushups + 5 ring rows + 10 kbs

Conditioning: 3 sets (increasing pace per set, 10:00 cap per set)

9-6-3 db thrusters (moderate #, should be UB)

4-4-4 rope walks

6-9-12 db burpees (same weight as thrusters)

100-100-100’ bear crawl (hips higher than head)

-rest 2:00…

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Added by Nick Bloch on October 28, 2019 at 8:00pm — No Comments

191028 Hybrid WOD

Warm-up: 10:00

Dynamic + 3 Rounds: 10 BB Kang Squats + 5 Goblet Squats

Strength: Back Squat (20:00)

3x5 @70%+

3x3 @80%+

*Build each set, last set of 3 is max set without fail

Conditioning: 3 Rds For Time (10:00 CAP)

12 Burpee Box Jump Overs

24 Wall Ball

1:00 Rest b/t rounds

Extra: 3 Unbroken Sets

:10 Hollow Hold + 10 Hollow…

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Added by Nick Bloch on October 27, 2019 at 10:17pm — No Comments

191028 BURN

Warmup: 8:00

dynamic + 3 rounds: 10 squats + 8 ring rows + 5 burpees

Conditioning: every 5:00 x 6 rounds

35/28 calorie bike erg/assault bike/row (switch each round if possible) 

20 db snatches…

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Added by Nick Bloch on October 27, 2019 at 3:30pm — No Comments

191028 CrossFit WOD

Warmup: 10:00

dynamic + 21-15-9 pushups + russian KBS + reverse lunges

Strength: 20:00 AMRAP

front squat x 5 reps (start moderate and increase each set)

banded lateral walk 15R/15L

light BB or banded good mornings x 15

partner leg curls x 8 reps

Conditioning: 4…

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Added by Nick Bloch on October 27, 2019 at 3:26pm — No Comments

191026 WOD

1) 5 rounds

Bench press x 10

Standing BB curl x 10

1:30 assault bike 68/60 rpms

rest 2:00 between rounds

2) for time

2k/1800m row

300 double unders

100/70 cal assault bike 

3) extra (for quality) 

5 rounds 

:30 L sit on paralletes

20 abmat sit-ups 

Added by Nick Bloch on October 26, 2019 at 7:28am — No Comments

191025 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: :30 Wall-sit (arms straight overhead)

                             10 Goblet Reverse Lunges

                             5/5 DB Push Press



Strength: 15:00 Amrap

12 Back Rack Reverse Lunges

8/8 Kneeling SA DB Press

6/6 TGU Situp

Conditioning: For time (12:00 CAP)

21-15-9

Dkb Deadlifts…

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Added by Nick Bloch on October 24, 2019 at 10:29pm — No Comments

191025 CrossFit WOD

Warmup: 10:00

dynamic + 21-15-9 kbs and walking lunges

Strength: 10 EMOM

E - 10 dbl kb/db front squats

O - 15/10 hand release pushups

Conditioning: 12 AMRAP (ladder)

3-6-9-12..etc double db hang snatch (between legs) 50/35#

5-10-15-20...etc air…

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Added by Nick Bloch on October 24, 2019 at 7:16pm — No Comments

191024 BURN

Warmup: 8:00 AMRAP

bike erg 15/10 calories + 10 squats + 5 bb strict press + 5 burpees

Conditioning: 36 EMOM

1 - 20/16 calorie bike erg

2 - 20 air squats

3 - 15 strict press 45/35#

4 - 20 situps

5 - 15 db power cleans

6 - rest

*:50 max working time per stations 1-5

Added by Nick Bloch on October 23, 2019 at 8:00pm — No Comments

191024 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 10 Walking Lunges + 10 Am Kbs + 10 PVC Ohs


Strength: 15 min Amrap

200’ Dkb/ddb FR Carry

8 Dkb/ddb Front Squats

200’ Dkb/ddb Farmer Carry

8 Dkb/ddb Snatches

Conditioning: 20:00 EMOM

1 - 15/10 Cal AB

2 - 10 Burpees

3 - 20/15 Cal Bike Erg

4 - 30 Air Squats

5 - Rest

Added by Nick Bloch on October 23, 2019 at 8:00pm — No Comments

191024 CrossFit WOD

Warmup: 8:00 AMRAP

10 kb/db deadlifts + 100' farmers walk + :30 elblow plank + 8 reverse lunges

Strength: deadlift

0 - 8:00: work up to a quick 3rm for the day

10 - 18:00: 8 EMOM 3 reps at 90% of your 3rm from above

Conditioning: 16 EMOM

1 - 20/16 calorie…

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Added by Nick Bloch on October 23, 2019 at 7:57pm — No Comments

191023 Hybrid WOD

Warm-up: 12:00

200m Row + 10 DB Curl to Press + 20 Banded Face Pulls



Strength: 20:00 to complete with a partner 

80 BB Curls

70 Pushups

60 Ring Rows

70 BB Strict Press

80 BB Curls

*BB does have to be empty BB and shouldn’t be for most of you,

use different weight on curls and strict press if needed



Conditioning: Every 3:00 for 15:00

20/15 Cal Row

10…

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Added by Nick Bloch on October 22, 2019 at 8:46pm — No Comments

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