Nick Bloch's Blog (2,491)

200623 Hybrid WOD

Warm-up: 8:00 Amrap

10/7 Cal Bike + 10 PVC Passthroughs + 5/5 DB Strict Press

Strength: 15:00 Amrap

1 Strict Press + 3 Push Press (DB or BB)

5 Pullups (weighted if possible)

12 DB Lateral Fly

12 DB Curls

Conditioning: 2:00 On 2:00 Off for 6 Rds (3…

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Added by Nick Bloch on June 23, 2020 at 6:12am — No Comments

200623 Burn WOD

Warmup: 10:00 AMRAP

200m jog + 10 RKS + 50 single unders

Conditioning: every 4:00 x 5 rounds

400m run (800m C2)

10 heavy alt DB snatches 

100…

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Added by Nick Bloch on June 22, 2020 at 5:38pm — No Comments

200623 FF WOD

Warmup: 8:00

dynamic + AMRAP: 5 pushups + 5 RR/pullups + :10 hs hold

Skill Conditioning: every 2:00 x 8 rounds (4 each alternate A & B1/B2)

A) 22/16 AB cals @70/62 rpms 26/20 C2 cals @80/70 rpms…

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Added by Nick Bloch on June 22, 2020 at 5:30pm — No Comments

200622 Burn WOD

Warmup: 10:00 

dynamic + 21-15-9 situps and Rkbs

Conditioning: 3 rounds for time (14:00 cap)

30 wall balls 

20 lateral burpees over DBs

10 db…

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Added by Nick Bloch on June 21, 2020 at 9:14pm — No Comments

200622 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 5 Light FS + 10 Reverse Lunges + :30 Bike

Strength: 22:00

0:00-12:00: Build to heavy 4 Rep Front Squat

12:00-22:00: 10:00 to complete 3 sets

3 Front Squats + 6 Back Squats

*4 Rep goal is 102-105%+ of Heavy 5 rep from last week

**Goal on 3/6 is 10-15#…

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Added by Nick Bloch on June 21, 2020 at 9:13pm — No Comments

200622 FF WOD

Warmup: 10:00

dynamic + 21-15-9 reverse lunges + Rkbs

Strength: 15 EMOM

1 - 2 front squats (+10-20# from last week)

2 - AB 15/12 cals @68/60 rpms OR C2 18/15 @80/72rpms OR                       …

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Added by Nick Bloch on June 21, 2020 at 9:12pm — No Comments

200620 WOD

1) Front squat

build to a 1rm for the day, no fails

2) Grace

0-5:00: 30 cj at 135/95#

5-10:00 30 cj at 185/125#

10-15:00 AMRAP cj at…

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Added by Nick Bloch on June 20, 2020 at 7:19am — No Comments

200619 Hybrid WOD

Warm-up: 10:00 Amrap

:30 Bike + 10 DB Chest Fly + 5 Tempo into 5 Regular Pushups



Strength: Bench Press (18:00)

4 Sets: 3, 3, 2, 1+ (all reps 1-2s pause)

*Set of 2 should be done at same or 5-10# heavier than last week, 1+ is for max reps without fail

2 Max Effort Sets…

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Added by Nick Bloch on June 18, 2020 at 9:22pm — No Comments

200619 FF WOD

Warmup: 8:00 AMRAP

bike 10/7 cals + 5 tempo push-ups + 5 db push press + 4/4 cossack squats

Strength: 15:00 AMRAP

6 db or bb bench press (build per set)

single arm overhead carry db/kb 100'…

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Added by Nick Bloch on June 18, 2020 at 5:30pm — No Comments

200618 Hybrid WOD

Warm-up: 10:00 Amrap

200m Run + 30’/30’ Banded Lat. Walk + 10 Banded Air Squats + 10 PVC Passthroughs

Strength: 20:00 Amrap

20-15-10-5... BB Glute Bridges

15 Banded Good Mornings

10 Cossack Squats

1:00 Recovery Bike

*Start Glute Bridges at 20 reps and go down ladder each round while adding weight, continue…

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Added by Nick Bloch on June 17, 2020 at 11:00pm — No Comments

200618 FF WOD

Warmup: 8:00 AMRAP

bike :30 + 10 dbl kb/db DLs + :30 plank + 10 RKS

build on DL and RKS

Strength: 15:00 AMRAP

5 deadlifts *build each set start at 70-75%…

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Added by Nick Bloch on June 17, 2020 at 6:30pm — No Comments

200618 Burn WOD

Warmup: 10:00 AMRAP

200m run + 10 db hang cleans + 8 db FS + 6 db thrusters

Conditioning: for time (18:00 cap)

800m run (1600 C2)

15 hang power cleans …

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Added by Nick Bloch on June 17, 2020 at 6:30pm — No Comments

200617 Hybrid WOD

Warm-up: 12:00

Dynamic + Amrap: :30 Bike + 10 Walking Lunges + 10 Air Squats + 5 Box Jumps

Conditioning: (5/6/7:00 On 3:00 Off)

30’ Goblet Lunge

15 BJO (24/20”)

12 DB Burpees

9 Dkb/Ddb FS

200m Run

*Once you finish 200m Run go back up and finish with Lunge

**Start each Amrap over and try to…

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Added by Nick Bloch on June 17, 2020 at 6:57am — No Comments

200617 CrossFit/Burn WOD

Warmup: 10:00

dynamic + 21-15-9 kbs and air squats + 10 pvc pass thrus

Conditioning: 30:00 AMRAP @ recovery pace

low handle sled push 50' heavy (ideally outside on turf)

20 bb overhead walking…

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Added by Nick Bloch on June 16, 2020 at 7:00pm — No Comments

200616 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 50 Single Unders + 10 RKbs + 5 Light Deadlifts

Strength: 20:00 Amrap

3 TnG Deadlifts (try to finish 15-20# heavier than last week’s 5)

:30/:30 Side Plank

10/10 DB Crossbody DL

10 DB Situps

Conditioning: 16:00…

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Added by Nick Bloch on June 16, 2020 at 7:15am — No Comments

200616 Burn WOD

Warmup: 10:00 AMRAP

200m jog + 10 AKS + 8 pushups + 6 RR

Conditioning: every 3:00 x 8 rounds (alternate 1 and 2)

1 - 400m run + 10 burpees

2 - AB 15/12 calories + 8 devils press…

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Added by Nick Bloch on June 15, 2020 at 7:00pm — No Comments

200616 CrossFit WOD

Warmup: 8:00 AMRAP

bike :30 + 10 RKS + 8 ring rows + 6 pushups + 10 pushup shoulder taps

Skill Conditioning: every 3:00 for 6 rounds (alternate 1 and 2)

1) 75 DU/150 singles into 10 C2B + 5 BMU

*sub 10 pullups + 5 C2b…

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Added by Nick Bloch on June 15, 2020 at 7:00pm — No Comments

200615 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 5 Pause FS + 5 Good Mornings + :30 Bike

Strength: 24:00

0:00-12:00: Build to heavy 5 Rep Front Squat

12:00-24:00: Every 3:00 for 12:00

4 Front Squats + 8 Back Squats

*5 Rep goal is 90-95%+ of Heavy Triple from last week

**Goal on 4/8 is to use same or…

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Added by Nick Bloch on June 14, 2020 at 9:00pm — No Comments

200615 Burn WOD

Warmup: 8:00 AMRAP

200m run + 5 goblet squats + 10 reverse lunges

Strength: 4 rounds

Minute 1: 8 double db/kb front squats (challenging weight UB)

Minute…

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Added by Nick Bloch on June 14, 2020 at 3:50pm — No Comments

200615 CrossFit WOD

Warmup: 10:00 

dynamic + AMRAP: 200m run + 5 goblet squats + 10 reverse lunges

Strength: 5 rounds

Minute 1: 3 front squats (+10-20# from last week)

Minute 2: 200m sprint (sub C2 400m only if…

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Added by Nick Bloch on June 14, 2020 at 3:48pm — No Comments

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