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CrossFit Blade:/Chris Treanor

About Chris Treanor

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So far Chris Treanor has created 2157 blog entries.

02-20-19

CrossFit Blade, CrossFit Blade North – CrossFit

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Warm-up

RD1:

:45 Moderate Pace On Bike

On empty Barbell

5 Snatch Pulls

5 Hang High Pulls

5 Hang Muscle Snatch

5 Behind the neck Push Press

5 Hang Power Snatch

RD2:

:45 Moderate Pace Bike

3 Warm UP Hang Power Snatch

RD3:

2 Sets X 3 Reps of Warm Up Hang Power Snatch

Ponce de Leon (6 Rounds for weight)

6 Rounds: […]

By | February 20th, 2019|Categories: Blog|

02-19-19

CrossFit Blade, CrossFit Blade North – CrossFit

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Metcon (5 Rounds for weight)

5 Rounds: Every 3 Minutes

250/200m Row

3 Barbell Strict Press- Climbing

*Row at Moderate to Fast Pace for 250/200m, advance to Barbell and perform 3 strict press climbing in load each round.

Suggested %: 65/70/75/80/85%

*Record each round

Shoulder Press (Final Load From Metcon (1 X 3))

Calamity Jane (AMRAP – Rounds and Reps)

AMRAP 10

RX+

50/42 Calorie […]

By | February 19th, 2019|Categories: Blog|

02-18-19

CrossFit Blade, CrossFit Blade North – CrossFit

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Warm-up

RD1:

2 Min Bike: :30 easy-:30 mod-:30 hard-:30 easy

Banded Monster Walks

10 RL Forward-10 Step Right-10 RL Backward-10 Step Left-10 LL Forward-10 LL Back

10 Air Squats

10 Lat Scap Activators

10 Burpees

RD 2&3

Rd: 2-10 BB Front Squats-Rd: 3- 5 1st Round Front Squats

5 Toes to Bar Variation

5 Bar Facing Burpee

Buffalo Bill (Time)

25-20-15-10-5

Front Squats

Toes […]

By | February 18th, 2019|Categories: Blog|

02-16-19

CrossFit Blade, CrossFit Blade North – CrossFit

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Front Squat (6-4-2 X 3)

3 Rounds:

1 X 6 @ 78%

-3 min rest

1 X 4 @ 83%

-3 min rest

1 X 2 @ 88%

-3 min rest

By | February 16th, 2019|Categories: Blog|

02-15-19

CrossFit Blade, CrossFit Blade North – CrossFit

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Mia (Time)

By | February 15th, 2019|Categories: Blog|

02-14-19

CrossFit Blade, CrossFit Blade North – CrossFit

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Warm-up

400m Run OR Row

3 Rounds:

10-15 DU or SU

5-8 SIt Ups

100-200m Run

St. Valentine (Time)

10 Rounds:

RX+

20 Double Unders

20 Sit Ups

200m Run

RX

20 DU or 30 SU

15 Sit Ups

200m Run OR 250/200m Row

Scale: DU to 30 SU, SU #

Cool Down

1. 5 Min Bike

2. Hamstring Floss: […]

By | February 14th, 2019|Categories: Blog|

02-13-19

CrossFit Blade, CrossFit Blade North – CrossFit

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Dr. Ben Palmer (Time)

HAPPY BIRTHDAY COACH BEN!

Partner WOD:

2 Rounds:

RX+

31 Calorie Row

31 Hang Power Snatches

31 Calorie Bike

13 Turkish Get Up-50/35

31 Calorie Row

31 Clean & Jerk

31 Calorie Bike

PS & PC Load: RX+ 135/95, RX 115/75, M45+ 95/65, M55+ 75/55 60+ 65/35

TGU Load: RX+ 50/35, RX 35/20, M50+ 30/15, […]

By | February 13th, 2019|Categories: Blog|

02-12-19

CrossFit Blade, CrossFit Blade North – CrossFit

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Warm-up

3 Rounds:

RD 1:

1 Min Moderate Pace Bike

10 Russian Swing- WU load

10 Burpees

10 Lat Scap Activators

RD 2&3:

1 MIn Moderate Pace Bike

10 RKBS- WU load RD 3: 10 RKBS Working Load

8-10 Burpee BJO- Warm Up Height- 8-10 Burpee BJO Working Height

8-10 WU T2B Movements

Bugsy Siegel (AMRAP – Rounds and Reps)

AMRAP 20

RX+

15 […]

By | February 12th, 2019|Categories: Blog|

02-11-19

CrossFit Blade, CrossFit Blade North – CrossFit

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Thruster (5 Rounds X 3 Reps: E3MOM Building)

Starting from the floor, perform 3 Thrusters building in weight for 5 total sets. Score Final Load.

Clydesdale (Time)

3 rounds of:

15 thrusters 115/75#

15 CTB Pull Ups

400m Run

Scale: Thruster load, 95/65 or 75/55, CTBPU to KPU, SBPU or RR. Row 500m for run
Oldie but a goodie, compare […]

By | February 11th, 2019|Categories: Blog|

02-09-19

CrossFit Blade, CrossFit Blade North – CrossFit

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Front Squat (6-4-2 X 3)

3 Rounds:

1 X 6 @ 75%

-3 min rest

1 X 4 @ 80%

-3 min rest

1 X 2 @ 85%

-3 min rest

By | February 9th, 2019|Categories: Blog|