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

191231 Hybrid WOD

Warm-up: 10:00 Amrap

10/7 Cal AB + 5 Inch Worms + 10 BB Good Mornings + 15 Kbs

Strength/Conditioning: E2MOM for 16:00

8/6 Cal AB Sprint + X Deadlifts

Rd 1/2- 8 Deadlifts @65-70%

Rd 3/4- 6 Deadlifts @70-75%

Rd 5/6- 4 Deadlifts @75-80%

Rd 7/8- 2 Deadlifts @80%+…

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Added by Nick Bloch on December 30, 2019 at 9:08pm — No Comments

191230 CrossFit WOD

Warmup: 10:00

dynamic + AMRAP: 1:00 bike + 10 reverse lunges + 5 heavy KBS

Strength/Accessory: 15 AMRAP

banded lateral walk (light band around ankles) 10r/10L

single leg glute kick back 10r/10L…

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Added by Nick Bloch on December 30, 2019 at 6:44pm — No Comments

191230 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 10 Air Squats + 10 Walking Goblet Lunges + 5 Pushups

Strength: 15:00

Work up to a 1RM Back Squat

Conditioning: For time (14:00 CAP)

10 Man Makers

20 BBJO

30 DB Thrusters

40 BJO

50 Wall…

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Added by Nick Bloch on December 29, 2019 at 8:51pm — No Comments

191230 Burn WOD

Warmup: 10:00

dynamic + AMRAP: 1:30 bike + 5 heavy kbs + 10 reverse lunges

Conditioning: 28:00 EMOM

1 - bike erg 15/12 calories

2 - 6/6 bulgarian split squats (rear foot on bench, sub reverse…

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Added by Nick Bloch on December 29, 2019 at 5:00pm — No Comments

191230 CrossFit WOD

Warmup: 10:00

dynamic + overhead warmup (pvc pipe + bar)

Weightlifting: 15 EMOM

1 hi-hang snatch (squat if you can) + 1 snatch balance (btn pp if you can't)…

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Added by Nick Bloch on December 29, 2019 at 5:00pm — No Comments

191227 Hybrid WOD

Warm-up: 12:00 Amrap

500m Bike Erg + 5 Dkb Cleans + 10 Walking Lunges + 5 Burpees

Strength: 4 Rounds

0:00-1:00- :40 Dkb FR Hold

1:00-2:00- 5 Cleans + 5 Front Squats

2:00-3:00- :40 FR Hold

3:00-4:00- 5 Cleans + 8 Reverse Lunges

4:00-5:00- Rest…

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Added by Nick Bloch on December 26, 2019 at 8:00pm — No Comments

191227 CrossFit WOD

Warmup: 20:00

0-10:00 dynamic + AMRAP: 5 hollow/arch swings + 5 bb strict press + 5 FS + 5 pjs

10 - 20:00: clean and jerk (push and split) technique

Weightlifting: 15 EMOM

1 clean (power or…

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Added by Nick Bloch on December 26, 2019 at 6:59pm — No Comments

191226 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 15 Air Squats + 5 Deadlift @ascending weight

Strength/Conditioning: 4:00 ON 2:00 OFF for 16:00

1 Deadlift

200’ Shuttle Sprint

*ascending Rep DL ladder of 1,2,3,4...etc

**DL should be 80%+, each round starts over with 1 DL…

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Added by Nick Bloch on December 25, 2019 at 11:00pm — No Comments

191226 Burn WOD

Warmup: 10:00

dynamic + AMRAP: 1:00 bike + 50 single unders + 10 db snatches alt r/l

Conditioning: 6 rounds

1) 4:00 AMRAP

100 single unders/50 DU…

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Added by Nick Bloch on December 25, 2019 at 5:50pm — No Comments

191226 CrossFit WOD

Warmup: 10:00

dynamic + 21-15-9: db snatch + 50 single unders after each set

Skill Conditioning: 12 EMOM

1 - 5 pushups + 5 pullups

2 - double unders x 35 (75 singles)…

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Added by Nick Bloch on December 25, 2019 at 5:47pm — No Comments

191224 12 Days of Christmas WOD

Warmup: 10:00

dynamic + AMRAP: 5 goblet squats + 10 reverse lunges + 5 PVC OHS

Strength: every 3:00 x 6 rounds

10 back squats + 10 db/kb reverse lunges 50/35#s

*men:…

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Added by Nick Bloch on December 24, 2019 at 8:00am — No Comments

191223 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 15 Squats + 10 BB Push Press + :30 Wall-sit

Strength: 15:00

5 Strict Press

5 Push Press

5 Thrusters

*Build to as heavy as possible for 1 Unbroken Set

**Then build to as heavy as possible for 3/3/3, then 1/1/1…



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Added by Nick Bloch on December 22, 2019 at 11:01pm — No Comments

191223 Burn WOD

Warmup: 10:00

bike 1:30 + 10 heavy kbs + 10 walking lunges + 5 burpees

Conditioning: 36 EMOM

1 - bike erg 16/12 calories

2 - 5 burpees + 10 plate GTOH…

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Added by Nick Bloch on December 22, 2019 at 12:21pm — No Comments

191223 CrossFit WOD

Warmup: 12:00

Dynamic + AMRAP: 5 strict press + 10 AKS + 1:00 bike

Strength: 15 AMRAP

BB push press x 5

SA overhead carry x 50/50'

*build in weight on…

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Added by Nick Bloch on December 22, 2019 at 12:18pm — No Comments

191220 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 10 Ring Rows + 10 DB Curl&Press + 10 Hvy Kbs

Strength: 16:00 Amrap

5 Strict Pullups

10 Renegade Rows

20 Alt DB Hammer Curls

*Alt hammer curls in sets of 5, non working arm must do 90 degree static hold

**As difficult/heavy on pullups, do not need to be…

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Added by Nick Bloch on December 20, 2019 at 4:38am — No Comments

191220 CrossFit WOD

Warmup: 8:00 

dynamic + AMRAP: 5 hand release pushups + 10 BB curls + 5 ring rows

Strength: 20:00 AMRAP

bench press x 6  (bb or db)

bb curls x 10 …

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

191219 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 10 Pushups + 10 DB Snatches + 10 Reverse Lunges

Strength:

0:00-10:00

Build to a 1RM Bench Press

10:00-20:00: Amrap

5 Bench Press @70%

50’/50’ OH Carry

5 Bench Press

100’ Double OH Carry…

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Added by Nick Bloch on December 19, 2019 at 4:30am — No Comments

191219 Burn WOD

Warmup: 10 AMRAP

bike 15/10 calories + 50' bear crawl + 50' walking lunges + 10 dbl db PP

Conditioning: you pick (30:00 cap)

5k row: every 500m stop and perform 6 burpees and 4 devils press…

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

191219 CrossFit WOD

Warmup: 8:00

bike 1:00 + 20 walking lunges + 10 squats + 5 dbl db cj

Conditioning: (max :50 working time each minute) 

12 EMOM

E - 16/12 calorie…

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

191218 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: :45 Bike + 10 Box Step Ups + 5 Burpees

Conditioning: 30 EMOM

1- 5 Burpee Box Jump Overs

2- 15 Wall Ball

3- 15 Aks

4- 15/10 Cal AB

5- Rest

*Add 1 Rep to each exercise each RD, I.e. Rd 2 = 6-16-16-16/11…

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Added by Nick Bloch on December 18, 2019 at 3:15am — No Comments

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