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CrossFit Blade:/Chris Treanor

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So far Chris Treanor has created 2100 blog entries.

12-30-15

CrossFit Blade, CrossFit Blade North – CrossFit

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CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)

17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#
Scale:

30 snatch 30-40%

30 snatch 60%

30 snatch 75%

Amrap snatch […]

By | December 19th, 2018|Categories: Blog|

12-18-18

CrossFit Blade, CrossFit Blade North – CrossFit

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Warm-up

RD1:

5 BB Clean Pull

5 BB Hang Power Clean

5 BB Power Clean

5 BB Push Press

5 BB Push Jerk

200m Run

RD2:

100m Run

5 Warm UP Clean & Jerk

100m Run

RD3:

5 Warm Up/Working C & J

200m Run

Run-Grace-Run-Grace-Run (Time)

800m Run

Grace

800m Run

Grace

800m Run

Scale: Run for […]

By | December 18th, 2018|Categories: Blog|

12-17-18

CrossFit Blade, CrossFit Blade North – CrossFit

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Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

Scale: Reps to 1/2 prescribed for 1st 2 months of CF or coming back after more than 2 weeks time off!

Movements: PU to SBPU or RR, PushU to box, SU ROM.

Warm-up

2 Rounds:

10 Lat […]

By | December 17th, 2018|Categories: Blog|

12-15-18

CrossFit Blade, CrossFit Blade North – CrossFit

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Back Squat (3 Round Wave)

5 X 80%

-3 min rest

3 X 85%

-3 min rest

1 X 90%

-3 min rest

repeat the wave for 3 total cycles. Post loads to comments

By | December 15th, 2018|Categories: Blog|

12-14-18

CrossFit Blade, CrossFit Blade North – CrossFit

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Santa Baby (Time)

RX+

100 Wall Balls 20/14(10ft)

3 Rounds:

10 Power Snatch 165/115

20 Deficit HSPU 4/2″

80 Wall Balls 20/14(10ft)

3 Rounds:

10 Power Snatch 165/115

20 Deficit HSPU 4/2″

60 Wall Balls 20/14(10ft)

RX

100 Wall Balls 20/14

3 Rounds:

10 Power Snatch 125/85

20 Deficit HSPU 4/2″

80 Wall Balls 20/14

3 Rounds:

10 Power […]

By | December 14th, 2018|Categories: Blog|

12-13-18

CrossFit Blade, CrossFit Blade North – CrossFit

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William Wallace (Time)

2K Row

3 Mile Bike

1 Mile Run

Scale: 1 Mile Run to 800m. 100 Burpees OR 1500m Ski for any of the 3 movements.

12-Min Mandatory Mobility (No Measure)

12-Min Mandatory Mobility

(Smash, Floss, Roll, dig, wrap)
POST WOD:

Hamsting Floss: 3 min per leg

Hip Floss: 3 min per leg

Calf Smash w/KB: 4 […]

By | December 13th, 2018|Categories: Blog|

12-12-18

CrossFit Blade, CrossFit Blade North – CrossFit

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Hang Power Clean (7 Sets X 1 Rep: Every 2 Minutes)

After Group Instruction and Warm Up, in 7 rounds, work up to a heavy HPC Single. Sets begin every 2 Minutes. Must catch BB clean on the shoulders with elbows in front of the bar. No roll ups.

Ninja Surfer (AMRAP – Reps)

Amrap 10

100 […]

By | December 12th, 2018|Categories: Blog|

12-11-18

CrossFit Blade, CrossFit Blade North – CrossFit

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Warm-up

200m Run

10 warm up load DB DL

10 warm up load DB C & J

10 warm up load DB STOVH

200m Run

5 DB C & J working load

100m Run

5 DB DL working load

100m Run

5 DB STOVH

Yellow Submarine (Time)

RX+

400m Run

40 DB Clean & Jerk 50/35

200m Run

40 Knees to Elbow

200m Run

40 […]

By | December 11th, 2018|Categories: Blog|

12-10-18

CrossFit Blade, CrossFit Blade North – CrossFit

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Warm-up

RD1:

8 Burpee

10 Behind the Neck Push Press

10 BB OVHS

10 Lat Scap activators

1 min bike

RD2:

6 BFB

6 Warm UP OVHS

3-5 Warm Up PU variation

1 min bike

RD3:

6 BFB

6 Warm UP or working OVHS

3-5 Warm Up PU variation

Pabst Blue Ribbon (AMRAP – Rounds and Reps)

5 Rounds:

RX +

AMRAP 4

[…]

By | December 10th, 2018|Categories: Blog|

12-07-18

CrossFit Blade, CrossFit Blade North – CrossFit

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Abbott & Costello (AMRAP – Rounds and Reps)

Partner WOD:

AMRAP 22

RX+

30 Wall Balls 20/14(10ft)

30 KBS 70/53

30 HSPU

30 Toes To Bar

RX

30 Wall Ball 20/14

30 KBS 53/35 M55+ 44/26

30 Push Ups

30 Toes To Bar M55+ KKR

Scale: WB load, KBS load, PU to Box, T2B to KKR or V-Ups […]

By | December 7th, 2018|Categories: Blog|