Nick Bloch's Blog – December 2012 Archive (22)

121228 WOD

Strength

  • Close Grip Bench Press 5x3

WOD - 21-15-9

  • Power Clean 135/95#
  • Ring/Bar Dips
  • Box Jumps 24/20"

Cashout

  • Farmer's Walk 50' x 10 (heavy DB/KB)

Added by Nick Bloch on December 27, 2012 at 7:00pm — No Comments

121227 WOD

Strength

  • DB/KB Snatch 4x5 ea arm

WOD - Chipper

  • 30 Push Press 135/95#
  • 30 Pullups
  • 30 Push Press 95/65#
  • 30 Pullups
  • 30 Push Press 65/45#
  • 30 Pullups
  • 30 Wall Balls 20/14#

Cashout

  • 3x Suicide Sprints x 4 Sets

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

121226 WOD

Strength

  • Front Squat 5x3

WOD - 18 Minute AMRAP

  • Row 250m
  • 10 Plyo Pushups
  • 15 KB Swings 53/35#
  • 20 Air Squats

Core

  • Plate Twists x 100 45/25#

Added by Nick Bloch on December 26, 2012 at 5:27am — No Comments

12/24/12 Christmas Eve Day WOD

WOD 12-24-12

Clean and Press 135/95#

T2B

Front Squat 135/95#

C2B Pullups…

Continue

Added by Nick Bloch on December 23, 2012 at 10:14am — No Comments

Weight Loss Challenge Results

Top 3 Finishers Weight Loss Challenge

1. Linda L Dahlinger Dietenberger - 7.2% - $120

2. Scott S. - 5.7% - $80

3. Lisa Goebel - 3.7% - $40

Great job to all who competed. Have a great weekend and Christmas vacation. We have 1 WOD at 8AM on 12/24/12.

Added by Nick Bloch on December 22, 2012 at 10:39am — No Comments

121221 WOD

Strength

  • Work up to new 1RM Snatch

WOD - (2) 8 Minute AMRAPs

  • 8 Minutes
  • 6 HSPU (15 CF Pushups)
  • 10 KBHP 53/35#

3 Minute Rest

  • 8 Minutes…

Continue

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

121220 WOD

Strength

  • Work up to new 1RM Snatch

WOD - 4 Rounds

  • 5 Power Cleans 155/105#
  • 15 Ring Dips
  • 15 Wall Balls 20/14#
  • 15 Box Jumps

Core

  • Partner Leg Throws 4x15

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

HOLIDAY SCHEDULE

Holiday Schedule

December 22nd - Community Fitness @ 9AM

December 24th - 1 Class @ 8AM

December 25th - CLOSED…

Continue

Added by Nick Bloch on December 19, 2012 at 11:30am — No Comments

121219 Double Under Challenge WOD

For Time

  • 50 Double Unders (200 singles)
  • 50 Burpee Pullups
  • 50 OH Lunge Steps 45/25#
  • 50 Double Unders (200 singles)

Core

  • Tabata Plank (20s on 10r) x 8

Added by Nick Bloch on December 18, 2012 at 7:00pm — No Comments

121218 WOD

Strength

  • DB/KB Split Squats - 4x8 each leg

WOD - 8 Minute Max Reps

  • Thrusters 115/75#

Cashout

  • 20x sledge strikes ea arm
  • 20x GHD situps
  • 20x TTR (toes thru rings)

Added by Nick Bloch on December 17, 2012 at 7:00pm — No Comments

121217 WOD

Technique - 12 Minutes

  • Hang Clean

WOD - 12 Minute OMEM

  • Even Minute - 8 Hang Cleans 155/105#
  • Odd Minute - 8 Bar Facing Burpees

Cashout

  • 3x500m Row Sprint

Added by Nick Bloch on December 16, 2012 at 1:00pm — No Comments

121214 WOD

Strength

  • Front Squat - 5x4

WOD - 14 Minute AMRAP

  • 20 Double Unders
  • 5 Power Snatch 95/65#
  • 1 Bear Complex

Core

  • 100 Plate Twists 45/25#

Added by Nick Bloch on December 13, 2012 at 7:00pm — No Comments

121213 WOD

Technique

  • Push Jerk - 12 Minutes

WOD - 3 Rounds

  • 20 KBHP 53/35#
  • 20 Deficit Push Ups (off of 45# plates)
  • 20 Air Squats
  • 20 DB Weighted Situps 40/25#

Cashout

  • Row Intervals

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

121212 WOD

Strength

  • Alt. DB Incline/Flat Press - 5x6

WOD - For Time

  • 30 Pullups
  • 10 Box Jumps
  • 30 KB Swings 53/35#
  • 10 Box Jumps
  • 30 Burpees
  • 10 Box Jumps

Core

  • Tabata L-Raise Hold

Added by Nick Bloch on December 11, 2012 at 7:00pm — No Comments

121211 WOD

Technique/Mobility

  • OH Squat - 12 Mins

WOD - Power Clean Ladder 135/95#

  • 1 at min 1
  • 2 at min 2
  • 3 at min 3
  • continue until you can't complete the reps in that minute

Core

  • 60s 2-point Plank R/L

Added by Nick Bloch on December 10, 2012 at 7:00pm — No Comments

121210 WOD

Strength

  • Single Leg DB or KB Deadlift - 5x8

WOD - 21-18-15-12-9-6-3

  • KB Swings (American) 53/35#
  • T2B
    • 10 Air Squats Every 2 Mins

Cashout

  • 100 Medball Situps for time 20/14#

Added by Nick Bloch on December 10, 2012 at 5:21am — No Comments

121207 - HERO WOD

Shoulder Mobility

  • 12 Minutes

HERO WOD

  • ???

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

121206 - WOD BENCHMARK WEEK

Technique

  • Power Clean - 6 Minutes
  • Push Press - 6 Minutes

GRACE

  • 30 Clean and Press 135/95#

Added by Nick Bloch on December 5, 2012 at 7:00pm — No Comments

121205 - WOD BENCHMARK WEEK!

Mobility

  • 15 Minutes

MARY - 20 Minute AMRAP

  • 5 HSPU
  • 10 Pistols (one legged squat)
  • 15 Pullups

Added by Nick Bloch on December 4, 2012 at 7:00pm — No Comments

121204 WOD - BENCHMARK WEEK!

Mobility

  • 15 Minutes

ISABEL

  • 30 Power Snatch 135/95#

Added by Nick Bloch on December 3, 2012 at 7:00pm — No Comments

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