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

Black Friday

Warmup: :10:00

dynamic + AMRAP: 20 walking lunges + 10 goblet squats + 10 pushups + 5 burpees

Strength: 20:00

Backsquat x 10 men body weight/women x .75

50’ dbl front rack lunges

:30 wall sit

Conditioning: 25:00 amrap with partner or group of…

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Added by Nick Bloch on November 29, 2019 at 8:17am — No Comments

191127 Hybrid WOD

Warm-up: 10:00 Amrap

250m Row or 500m Bike Erg + 10 Pushups + 10 DB Snatches

Strength: 20:00 (4-5 Working Sets)

5 Bench Press @70%+

5 Dkb/Ddb Strict Press

200’ FR Carry

Max Push Press

*Rest as needed between sets

Conditioning: 16:00 Amrap

800m/600m Row Buy-in (sub 1800m/1400m Bike Erg)

Amrap of Dkb/Ddb Complex:

   10 Farmer Carry Reverse…

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Added by Nick Bloch on November 27, 2019 at 1:30am — No Comments

191127 Burn WOD

Warmup: 8:00 AMRAP

row 300/200 meters + 10 AKS + 10 goblet squats

Conditioning:

21-15-9: db deadlifts + burpees (7:00 cap)

rest 5:00…

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Added by Nick Bloch on November 26, 2019 at 7:03pm — No Comments

191127 CrossFit WOD

Warmup: 10:00

dynamic + AMRAP: 50 singles + 15 situps + 10 reverse lunges

Skill Conditioning: every 1:30 x 9 rounds total (3 each)

1 - assault bike 15/12 calories

2 - 12 ttb (sub 15 knee…

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Added by Nick Bloch on November 26, 2019 at 6:56pm — No Comments

191126 Hybrid WOD

Warm-up: 10:00

10/7 Cal AB + 15 Kbs + 10 Air Squats + 15 Wall Ball

Strength/Power: Every 2:30 for 15:00

:20 AB Sprint + 3 TnG Deadlifts @70%+

*Try to build in weight starting from 70%



Conditioning: 6 Rds for time w/ a partner (14:00 CAP)

10 DB Box Step Overs

15 Box Jump Overs

10 DB Box Step Overs

*IGoYouGo full rounds until each partner completes 3…

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Added by Nick Bloch on November 26, 2019 at 12:04am — No Comments

191126 CrossFit WOD

Warmup/technique review: 15:00

dynamic + snatch warmup: pvc pipe then bb x 3 reps ea. (all from hip/hi-hang)

high pull + muscle snatch + power snatch + snatch balance + squat snatch

Weightlifting: 15 EMOM…

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Added by Nick Bloch on November 25, 2019 at 7:30pm — No Comments

191126 Burn WOD

Warmup: 20:00 (increasing effort)

farmers walk x 100'

sled push lap

bike erg x 2:00

bear crawl 100'

star plank x :15 r/l

ring rows x…

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Added by Nick Bloch on November 25, 2019 at 7:30pm — No Comments

191125 Burn WOD

Warmup: 8:00 AMRAP

bike 15/12 calories + 10 ring rows + 10 squats + :30 wall sit

Conditioning: 5:00 AMRAP x 6 rounds (increasing pace per round)

C2 bike 1000m/row 500m

20…

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Added by Nick Bloch on November 24, 2019 at 9:14pm — No Comments

191125 CrossFit WOD

Warmup: 10:00

dynamic + 3 rounds: 5 ring rows + 10 bb strict press + 15 kb swings

Strength: 15:00 AMRAP

A) db or bb bench press x 8

B) BB bent over row x 10…

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Added by Nick Bloch on November 24, 2019 at 9:10pm — No Comments

191125 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 5 Light Tempo Back Squat (22X1) + 8/8 DB Push Press


Strength: Back Squat

0:00-10:00- Build to a 3RM Back Squat

*shoot for ~90%

10:00-16:00- :25 On :35 Off @60% of 3RM

Conditioning: 3 Rds For Time (14:00 CAP)

20/14 Cal AB

15 DB Hang C+J (50/35s)

10 DB Burpees

Added by Nick Bloch on November 24, 2019 at 6:00pm — No Comments

191122 CrossFit WOD

Warmup: 10:00

dynamic + AMRAP: 10 bb ohs + 10 kip swings + 100' OH carry 50r/50l

Strength: 15:00

work up to a 3rm pause overhead squat (2 second pause at rock bottom)

*scale front…

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Added by Nick Bloch on November 21, 2019 at 8:00pm — No Comments

191122 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 20 Walking Lunges + 5/5 Hang Clean + Jerk

Strength: 16:00 EMOM (Dkb preferably)

1- :40 FR Hold

2-  40’ FR Lunge

3- 15 Hang Cleans

4- Rest

*as heavy as possible

Conditioning: For time (6:00 CAP)

9- Burpee BJO

15- Deadlifts @245/165

21- Burpee BJO

Extra: Tabata Bike Sprints for 6…

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Added by Nick Bloch on November 21, 2019 at 5:34pm — No Comments

191121 Burn WOD

Warmup: 8:00 

dynamic + 2 rounds: 10 pvc pass thrus + 10 ring rows + 20 squats

Conditioning: 40:00

0-4:00: max distance bike erg/row

4:00-5:00:…

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Added by Nick Bloch on November 20, 2019 at 7:00pm — No Comments

191121 CrossFit WOD

Warmup: 20:00 AMRAP

sled push down/back (add # each round)

C2 bike 25/18 calories

farmers walk down/back

2 round of Cindy (5 pullup/10 pushups/15 squats

20 wall balls …

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Added by Nick Bloch on November 20, 2019 at 7:00pm — No Comments

191121 Hybrid WOD

Warm-up: 8:00 Amrap

30 Passthroughs + Amrap: 5 Tempo Pushups + 10 Bench Dips + 15 Sit-ups

Strength: Bench Press (15:00)

4 Max sets @1x/.75x Bodyweight

*scale weight if can’t get at least 5 reps

Immediately after each set - Complete 15 Standing Plate Press

*Hold as heavy of a plate as possible while standing, and press the plate straight out from the body and back in, essentially benching the plate while in a…

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Added by Nick Bloch on November 20, 2019 at 6:33pm — No Comments

191120 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 10 Pvc Passthroughs + 10 DB Curl & Press + :30 Push Up Plank

Strength: 7 min Amrap

BB Curl 21’s (7 Bottom Half/7 Top Half/7 Full)

10 DB Skull Crushers

*Move with purpose back and forth and keep transitions fast, but keep strict form during





Conditioning:

0:00-3:00 - Max Distance Bike Erg/Row

3:00-4:00…

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Added by Nick Bloch on November 19, 2019 at 10:28pm — No Comments

191120 Burn WOD

Warmup: 12:00 AMRAP

bike erg 20/15 calorie + 2 wall walks + 50' bear crawl

Conditioning: 5 rounds (25:00 cap)

row 500/400m

15 thrusters 45/35#

15…

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Added by Nick Bloch on November 19, 2019 at 7:26pm — No Comments

191120 CrossFit WOD

Warmup: 10:00 

dynamic + 3 rounds: 5 BB deadlifts + 5 power cleans + 5 hang cleans + 5 fs

Strength: every 1:30 x 8 rounds

4 bar facing burpees + 1 power clean + 1 squat clean…

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Added by Nick Bloch on November 19, 2019 at 7:00pm — No Comments

191119 Hybrid WOD

Warm-up: 8:00 Amrap

20 Reverse Lunges + 15 KB Swings + 10 Pushups

Strength: 4:00 ON 2:00 OFF for 22:00

Rd 1 - 5 BFB + 5 Deadlifts

Rd 2 - 5 BFB + 4 Deadlifts

Rd 3 - 5 BFB + 3 Deadlifts

Rd 4 - 5 BFB + 2 Deadlifts

*YouGoIGo Full Rounds with a partner, build in weight each round

**Goal is get at least 4 rounds a piece each 4:00

Conditioning: 15:00…

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Added by Nick Bloch on November 18, 2019 at 10:51pm — No Comments

191119 CrossFit WOD

Warmup: 10:00 AMRAP

bike 12/8 calories + 20 step-ups + 15 situps + 10 pushups

Strength: every 3:00 x 6 rounds

10 BB push press + 20 american KBS 53/35#

*start at 50-60% 1rm push press and add…

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Added by Nick Bloch on November 18, 2019 at 7:00pm — No Comments

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