Nick Bloch's Blog (2,491)

200613 WOD

1) front squats

build to a heavy set of 2 for the day,  no fails

2) for time - 15 cap

250 DU into

2 rounds

60 TTB…

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Added by Nick Bloch on June 13, 2020 at 6:47am — No Comments

200612 Hybrid WOD

Warm-up: 10:00 Amrap

:30 Bike + 5-8 DB Bench(build) + 10 PVC Passthroughs



Strength: Bench Press (18:00)

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

*Try to complete Rep schemes at heavier weights (5-10#) than last week

2 Max Effort Sets (no pause)

*If you were in the 12-15 Rep range last week up the weight, if you…

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Added by Nick Bloch on June 11, 2020 at 9:01pm — No Comments

200612 CrossFit WOD

Warmup: 8:00

2:00 bike/row + OH warmup w/pvc & barbell

Weightlifting: every 1:30 x 8 sets You Pick

power snatch + squat snatch or power clean + squat clean…

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Added by Nick Bloch on June 11, 2020 at 7:34pm — No Comments

200611 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 15 RKbs + 30’/30’ Banded Lateral Walk

Strength: 20:00 Amrap

8 BB Glute Bridges (20-40# heavier than last week)

10/10 Banded Leg Raises

12 Goblet/FR Cossack Squats

1:00 Recovery Bike

Conditioning: Dkb/Ddb Complex For…

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Added by Nick Bloch on June 10, 2020 at 10:31pm — No Comments

200611 Burn WOD

Warmup: 8:00

dynamic + 3 rounds: 10 kbs + 15 situps

Conditioning: 20 AMRAP

1000m C2 bike

20 wall balls

15 american KBS…

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Added by Nick Bloch on June 10, 2020 at 5:39pm — No Comments

200611 CrossFit WOD

Warmup: 10:00 

dynamic + AMRAP: bike :30 + 5 DLs + :30 plank + 5 KBS

*build on DL and KBS

Strength: 20 AMRAP

5 tng deadlifts (start at 60% 1rm and build each set)…

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Added by Nick Bloch on June 10, 2020 at 5:36pm — No Comments

200610 Hybrid WOD

Warm-up: 18:00 Amrap

1:00 Dkb FR Hold

10 PVC Passthroughs 

:30/:30 Side Plank

10 Dball Slams

:30 Pushup Hold (bottom position, biceps should not be resting on forearms)

Conditioning: Every 6:00 for 30:00

100 Single Unders

30 Air Squats

20 Am Kbs

10 BBJO (24/20”)

Max distance…

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Added by Nick Bloch on June 10, 2020 at 6:10am — No Comments

200610 Burn WOD

Warmup: 10:00 

dynamic + 3 rounds: 5 pushups/5 ring rows/5 squats

Conditioning: 5 rounds x 4:00 on 2:00 rest

500m c2 bike

15 db push press

10 db front…

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Added by Nick Bloch on June 9, 2020 at 7:47pm — No Comments

200610 CrossFit WOD

Warmup: 10:00 

dynamic + AMRAP: :30 plank + 50 singles + 10 kb pull thrus + 10 pvc pass thrus

Conditioning: 40:00 at recovery pace

20 calorie Bike/Row/C2 (switch machine each round)

10 barbell…

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Added by Nick Bloch on June 9, 2020 at 7:44pm — No Comments

200609 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: :30 Bike + 10 Light Deadlifts + 10 Ring Rows

Strength: 21:00 EMOM

1- 5 TnG Deadlifts

2- 10 DB Push Press

3- 12 DB Renegade Rows

Conditioning: E3MOM for 12:00

16/12 Cal Bike

12 DB FR Reverse Lunges

8…

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Added by Nick Bloch on June 9, 2020 at 7:00am — No Comments

200609 Burn WOD

Warmup: 10:00 AMRAP

bike/row 1:00 + 50 single unders + 10 alt box step-ups + 10 alt db snatches light

Conditioning: 30 EMOM

1 - bike/row 15/12 calories

2 - 80 singles…

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Added by Nick Bloch on June 8, 2020 at 7:20pm — No Comments

200609 CrossFit WOD

Warmup: 8:00 AMRAP

bike/row 1:00 + 5 ring rows/pullups + 5 pushups + :15 hs hold/PU plank

Skill Conditioning: 4 sets (1:30 for each 1a/1b/2a/2b) 24:00 total

1a) row 20/14 calories

1b) 5 strict +…

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Added by Nick Bloch on June 8, 2020 at 7:18pm — No Comments

200608 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 5 Tempo Goblet FS + 10 PVC Passthroughs + :30 Bike

Strength: 22:00

0:00-10:00: Build to heavy 3 Rep Front Squat

10:00-22:00: Every 2:00 for 12:00

3 Front Squats + 6 Back Squats

*3 Rep goal is 90%+ of Heavy Single from last week

**Goal on 3/6 is to use same or…

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Added by Nick Bloch on June 7, 2020 at 10:02pm — No Comments

200608 Burn WOD

Warmup: 8:00 AMRAP

200m jog/500m C2 bike + 12 reverse lunges + 10 AKS + 8 wall squats

Strength: 3 rounds

minute 1: 10 db/kb front squats 

minute 2: 200m run/400m C2 bike…

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Added by Nick Bloch on June 7, 2020 at 5:21pm — No Comments

200608 CrossFit WOD

Warmup: 8:00 AMRAP

200m jog/500m C2 bike + 12 reverse lunges + 10 AKS + 8 wall squats

Strength: 5 rounds

minute 1: 4 front squats @ men (bodyweight + 10-20#s, women .75% bodyweight)

minute 2:…

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Added by Nick Bloch on June 7, 2020 at 5:19pm — No Comments

200606 WOD

A) Squat 

Front Squat - Build to a tough 3 for the day

*only 1 tough set, no fails

B) SL Work

5 sets:

1 Right Arm Power Snatch @ 80# DB…

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Added by Nick Bloch on June 6, 2020 at 7:24am — No Comments

200605 Hybrid WOD

Warm-up: 10:00 Amrap

10 DB Bench Press + 10 PVC Passthroughs + 10 Air Squats + :30 Bike

Strength: Bench Press (18:00)

4 Sets Paused Bench (5, 4, 3, 2)

*Building each set, set of 3 should be 5#+ heavier than last week’s 3’s

2xMax Effort Sets (no pause)

*5-10# heavier than last week’s sets and shoot for same amount of…

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Added by Nick Bloch on June 5, 2020 at 5:51am — No Comments

200605 CrossFit WOD

Warmup: 7:00

dynamic + 3x5 ring rows and pushups

Strength: 15 AMRAP

db bench press x 10

strict pullups x 5 (add weight if needed/scale to strict on J-cups)…

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Added by Nick Bloch on June 4, 2020 at 6:25pm — No Comments

200604 Hybrid WOD

Warm-up: 8:00

Dynamic + Amrap: 10 Box Step-ups + 5 Burpees

Strength: 20:00 Amrap

10 Dkb FR Box Step-ups

10 BB Glute Bridges

10 BB/DB FR Tempo Split Squats

30’/30’ Banded Lateral Walk

Conditioning: 18:00 (6/5/4/3 Mins to get work done)

400m…

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Added by Nick Bloch on June 3, 2020 at 9:21pm — No Comments

200604 Hybrid WOD

Warm-up: 8:00

Dynamic + Amrap: 10 Box Step-ups + 5 Burpees

Strength: 20:00 Amrap

10 Dkb FR Box Step-ups

10 BB Glute Bridges

10/10 BB/DB FR Tempo Split Squats

30’/30’ Banded Lateral Walk

Conditioning: 18:00 (6/5/4/3 Mins to get work done)

400m…

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Added by Nick Bloch on June 3, 2020 at 9:00pm — No Comments

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