Nick Bloch's Blog – November 2012 Archive (23)

121130 WOD

Strength

  • Clean - Work up to heavy 1RM

WOD - 12 Minute AMRAP

  • 4 Pistols Ea Leg
  • 6 HSPU/10 Heel Elevated Pushups
  • 8 T2B

Cashout

  • 5 Tire Flips

Added by Nick Bloch on November 29, 2012 at 7:15pm — No Comments

121129 WOD

Technique

  • Snatch - 15 Minutes

WOD - 21-15-9

  • C2B Pullups
  • Wall Ball 20/14#
  • SDHP 95/65#

Cashout

  • Ab Wheel x 25
  • GHD Situps x 25

 

Added by Nick Bloch on November 28, 2012 at 7:00pm — No Comments

121128 WOD

Strength

  • Barbell Reverse Lunge (on 10" platform) - 3x8 ea leg

WOD - 7 Rounds

  • 5 Hang Squat Cleans 135/85#
  • 10 Burpees/5 Scaled
  • 5 Push Press 135/85#
  • 10 Box Jump Overs 24/20"/5 Scaled

Cashout

  • Max Wall Sit x 1
  • Max Plank x 1

Added by Nick Bloch on November 28, 2012 at 1:57pm — No Comments

121127 WOD

Strength

  • Push Press - 5x5 @ 70% 1RM

WOD - 20 Minute Ladder 2,4,6,8,10, etc...

  • KB Swings 53/35#
  • Air Squats
  • T2B

Cashout

  • 50 Weighted Situps (heavy!)

Added by Nick Bloch on November 26, 2012 at 7:00pm — No Comments

121126 WOD

Strength

  • Weighted Strict Pullups - 5x5

WOD - 18 Minute AMRAP

  • Med Ball Carry - 10 Laps

THEN:

  • 9 Thrusters 115/75#
  • 2 Rope Climbs (collect 90s bar hang)
  • Bear Crawl 2 Laps

Cashout

  • Tabata Double Unders

Added by Nick Bloch on November 25, 2012 at 1:00pm — No Comments

121123 WOD - Only 1 Class @ 9AM

Strength

  • Close Grip Bench Press - 4x6 w/ 4020 Tempo

WOD - 13 Minute OMEM (On the Minute Every Minute)

  • Even Minutes
    • 5 Deadlifts @ 1.5x bodyweight
  • Odd Minutes
    • 10 Wall Ball Shots 20/14#

Cashout

  • 25 Hammer Strikes Ea Arm

Added by Nick Bloch on November 22, 2012 at 1:00pm — No Comments

121122 NO CLASS

HAPPY THANKSGIVING!

Added by Nick Bloch on November 21, 2012 at 7:00pm — No Comments

121121 WOD

Strength

  • Front Squat - 5x2@ 85% 1RM

WOD - 15 Min AMRAP

  • 12 Slam Ball Situps
  • 10 Slam Ball Pushups
  • 8 T2B

Cashout

  • Row 500m for time
  • 20 Burpees for time

Added by Nick Bloch on November 20, 2012 at 7:00pm — No Comments

121120 WOD

Technique

  • Push Jerk/Split Jerk - 12 Mins

WOD - For Time

  • 50 Air Squats
  • 10 Pullups
  • 40 Air Squats
  • 20 Pullups
  • 30 Air Squats
  • 30 Pullups

Cashout

  • 30 T2B
  • 30 GHD Situps

Added by Nick Bloch on November 19, 2012 at 7:00pm — No Comments

Gift Certificates for the Holidays

We will have gift certificates available for the Holidays and punch cards available for college students over winter break. Prices will be discounted. Email me for more info. nick@crossfitfdl.com

Added by Nick Bloch on November 19, 2012 at 4:29pm — No Comments

121119 WOD

Strength

  • Barbell Bent Over Row 4x6 w/ 4020 Tempo

WOD - Chipper

  • 30 Ring Pushups
  • 30 SDHP 95/65#
  • 10 Muscle Ups (20 Push Press 95/65# and 20 CF Pushups)
  • 10 HSPU (do 6 wall walks or hold Hand Stand/Pushup for 90s)
  • 10 Pistols Per Leg

Cashout

  • Partner…
Continue

Added by Nick Bloch on November 19, 2012 at 12:27pm — No Comments

121116 WOD

Technique

  • Power Snatch - 15 Minutes

WOD - (2) 5 Minute AMRAPs

  • 5 Power Snatches 95/65#
  • 5 Jumping Lunges Ea. Leg

    • 3 Minute Rest
  • 10 Ring Dips
  • 10 Ball Slams 30/15#

Cashout

  • Row 500m x 3 (men if over 1:50 perform 25 Burpee penalty, women…
Continue

Added by Nick Bloch on November 15, 2012 at 7:00pm — No Comments

121115 WOD

Strength

  • Strict Press 4x6 w/ 4020 Tempo

WOD - 13 Minute OMEM

  • Even Minute
    • 5 Thrusters 115/75#
  • Odd Minute
    • 20 Double Unders

Cashout

  • 100 Partner Throw Med Ball Situps 20/14#

Added by Nick Bloch on November 14, 2012 at 7:00pm — No Comments

Holiday Schedule

11/22/2012 - Thanksgiving

  • No Classes

11/23/2012 - "Black Friday"

  • 9:00 AM Class Only

11/24/2012 - Community Fitness

  • 9:00…
Continue

Added by Nick Bloch on November 14, 2012 at 1:49pm — No Comments

121114 WOD

Technique

  • Clean (Hang, Power, Squat) - 12 Minutes

WOD - 20 Minute AMRAP

  • 3 Power Cleans at 65% of 1RM
  • 6 C2B Pullups
  • 9 Wall Ball Shots 20/14#

Cashout

  • 15 Hammer Strikes Ea. Arm
  • Row Intervals
  • Knee Raise Hold (weighted if possible)

Added by Nick Bloch on November 14, 2012 at 5:00am — No Comments

121113 WOD

Strength

  • Back Squat 4x6 w/ 4020 Tempo

WOD - 6 Rounds

  • 12 Overhead Lunges 45/25# Plate
  • 6 KB High Pull Burpees 53/35#
  • 12 CF Pushups
  • 6 KB Snatches Ea Arm 53/35#

Cashout

  • 20 T2B (work technique)
  • 100 Plate Twists 45/25#

Added by Nick Bloch on November 12, 2012 at 7:00pm — No Comments

121112 Veteran's Day Hero WOD

Mobility

  • Shoulders 10 Minutes

WOD - 'Jack' 20 Minute AMRAP

  • 10 Push Press 115/85#
  • 10 KB Swings 53/35#
  • 10 Box Jumps 24/20"

Cashout

  • 100 Med Ball Situps 20/14#

Added by Nick Bloch on November 11, 2012 at 1:00pm — No Comments

121109 WOD

Technique/Mobility

  • Hip/Shoulder - 10 Mins

WOD -Filthy Fifty

  • 50 Box Jumps 24/20"
  • 50 Jumping Pullups
  • 50 Kettlebell Swings 35/26#
  • 50 Walking Lunge Steps
  • 50 Knee to Elbow
  • 50 Push Press 45/33#
  • 50 Back Extensions
  • 50 Wall Ball Shots 20/14#
  • 50 Burpees
  • 50 Double Unders

Added by Nick Bloch on November 9, 2012 at 5:24am — No Comments

121108 WOD

Technique

  • Overhead Squat - 10 minutes

WOD - Jeremy

  • 21-15-9
    • Overhead Squats 95/65#
    • Burpees

Added by Nick Bloch on November 7, 2012 at 7:00pm — No Comments

121107 WOD

Mobility

  • Shoulder Mobility - 10 Minutes

WOD - Angie

  • 100 Pullups
  • 100 Pushups
  • 100 Situps
  • 100 Air Squats

Added by Nick Bloch on November 6, 2012 at 7:00pm — No Comments

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