Nick Bloch's Blog – November 2013 Archive (20)

131129 WOD

131129 15 mins to establish a 2RM Hang Clean (below the knee) +…
Continue

Added by Nick Bloch on November 28, 2013 at 12:00pm — No Comments

131128 - Happy Thanksgiving - Only 8am class today!

131128 Happy Thanksgiving - Only 8am class today…
Continue

Added by Nick Bloch on November 27, 2013 at 7:00pm — No Comments

131127 WOD

131127 6X3/6 FS/BS @ 94% of 131125 rest: 60 seconds…
Continue

Added by Nick Bloch on November 26, 2013 at 7:00pm — No Comments

131126 WOD

131126 15 mins to establish a 2RM Hang Snatch (below the knee)…
Continue

Added by Nick Bloch on November 25, 2013 at 7:00pm — No Comments

131125 WOD

131125 6X3/6 FS/BS @ 85% (of 1RM Front Squat) – rest 60 sec.…
Continue

Added by Nick Bloch on November 24, 2013 at 10:16am — No Comments

131122 WOD

131122 Technique - Rope Climb…
Continue

Added by Nick Bloch on November 21, 2013 at 7:00pm — No Comments

131121 WOD

131121 5X4/8 FS/BS @ 94% of 131118…
Continue

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

131120 WOD

131120 Low Hang Clean (2″ from floor) + Jerk: 15 mins to work to a heavy…
Continue

Added by Nick Bloch on November 19, 2013 at 7:00pm — No Comments

131119 WOD

131119 Low Hang Snatch 2" from floor - 15 mins to heavy single…
Continue

Added by Nick Bloch on November 18, 2013 at 7:00pm — No Comments

131118 WOD

131118 5X4/8 Front Squat/Back Squat @ 80% of 1RM Front Squat – rest 90…
Continue

Added by Nick Bloch on November 17, 2013 at 10:00am — No Comments

131115 WOD

131115 4 x 8/5 @94% of 11/12…
Continue

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

131114 WOD

1311014 Mobility - 20 mins…
Continue

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

131113 WOD

1311013 15 mins - 2 hang cleans + 2 jerks…
Continue

Added by Nick Bloch on November 12, 2013 at 7:00pm — No Comments

131112 WOD

CrossFit Class

  • FS/BS 5 x 4/8 @75% r: 90

Conditioning

5 rounds for reps…

Continue

Added by Nick Bloch on November 11, 2013 at 7:00pm — No Comments

131111 WOD

CrossFit Class

  • 15 mins to find a 1rm hang snatch

Conditioning

21-15-9

hang power cleans 135/95#

c2b pullups

4:30pm Strength Class

Start of new strength cycle

Bench press - 5x5

db bench/incline - 4x8

dips - 5x5 weighted

Added by Nick Bloch on November 10, 2013 at 12:30pm — No Comments

131108 WOD

CrossFit Class

  • FS/BS - 4x 7/13 at 94% of weight used on 11/5 rest 75 seconds

Conditioning

3 rounds for time

  • 75 double unders
  • 21 lateral burpees over bar
  • 7 power snatches 135/95#

4:30pm Strength Class

100' yoke carry x 3 rest as needed

100' barbell…

Continue

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

131107 WOD

CrossFit Class

  • 15 minutes kipping technique

Conditioning

3 rounds for reps

  • 1 min ME plate GTOH 45/35#
  • 1 min ME plate twists
  • 1 min ME ring dips
    • rest 1 min

Cashout

  • tabata hollow/arch x 4 rounds…

Continue

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

131106 WOD

CrossFit Class

  • 15 minutes to find max 3 position clean (floor, hang above knee, hi hang at mid thigh) + jerk

WOD

70 KB snatches 53/35# (break up anyway you want, keep total reps equal between arms)

EMOM beginning at 0:00 perform

5,4,3,2,1 MU (once you finish the last set of MU/pullups at 4:00 there are no more MU/pullups required, just finish the…

Continue

Added by Nick Bloch on November 5, 2013 at 8:30pm — No Comments

131105 WOD

CrossFit Class

  • FS/BS - 4 x 7/13 @ 70% rest exactly 90 seconds

Conditioning

50 burpees

1000m row

50 burpees

4:30pm Strength Class

Find 1rm strict press

Find 1rm back squat

Added by Nick Bloch on November 4, 2013 at 7:00pm — No Comments

131104 WOD

CrossFit Class

  • 15 mins to find 3 position snatch (floor, hang above knee, hi-hang or power position)

Conditioning

3 rounds

1 min handstand hold against wall (sub 1 min plank)

3 min AMRAP

30 double unders

10 T2B

4:30pm Strength Class

Find 1rm bench

Find 1rm…

Continue

Added by Nick Bloch on November 3, 2013 at 12:53pm — No Comments

Monthly Archives

2020

2019

2018

2017

2016

2015

2014

2013

2012

© 2020   Created by Nick Bloch.   Powered by

Badges  |  Report an Issue  |  Terms of Service