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CrossFit Blade:/Chris Treanor

About Chris Treanor

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So far Chris Treanor has created 2071 blog entries.

11-16-18

CrossFit Blade, CrossFit Blade North – CrossFit

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Bert & Ernie (Time)

Partner WOD:

RX+

60 Deadlift 275/185

8 100m Shuttle Sprint (alt)

50 Toes to Bar

8 100m Shuttle Sprint

60 FR Back Lunge 135/95

8 100m Shuttle Sprint

50 Toes to Bar

8 100m Shuttle Sprint

RX

60 Deadlift 225/155

8 100m Shuttle Sprint (alt)

40 Toes to Bar

8 100m Shuttle Sprint

60 FR […]

By | November 16th, 2018|Categories: Blog|

11-15-18

CrossFit Blade, CrossFit Blade North – CrossFit

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Whoop Air Whoop (8 Rounds for reps)

4 Rounds:

2 Min Calorie Row

-2 min rest

2 Min Calorie Bike

2 min rest

*Score each movement each round

Scale: Either movement to 10m shuttle or Ski
Its been a knarley week… treat this workout as an active recovery piece.

Cool Down

1. Walk around building with friends

2. Hamstring Floss: […]

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

11-14-18

CrossFit Blade, CrossFit Blade North – CrossFit

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Power Snatch (5 Sets X 3 Reps-TNG E2MOM)

5 X 3 TNG Power Snatch

New set every 2 minutes. Building in weight each round.

Caltrop (AMRAP – Rounds and Reps)

AMRAP 8

RX+

5 Power Snatch 135/95

30 Double Unders

RX

5 Power Snatch 115/75

30 Double Unders

M45+

5 Power Snatch 105/65

30 Double Unders

M50+

5 Power Snatch 95/55

30 […]

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

11-13-18

CrossFit Blade, CrossFit Blade North – CrossFit

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Warm-up

RD 1:

200m Run

10 BB STOVH

10 Lat Scap Activators

RD 2:

200m Run

6-8 Warm Up STOVH

3-5 Warm Up Pull Up Variation

RD 3:

200m Run

6-8 Warm Up STOVH

3-5 Warm Up Pull Up Variation

Matt Hughes (Time)

5 Rounds:

RX+

400m Run

10 STOVH 185/125

7/5 Ring Muscle Ups

RX

400m Run

10 STOVH 155/95

7/5 […]

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

11-12-18

CrossFit Blade, CrossFit Blade North – CrossFit

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Warm-up

RD 1:

12/10 Calorie Row

10 Air Squats

10 BB Power Cleans

RD 2:

12/10 Calorie Row

8-10 Wall Balls

4 Warm Up Power Cleans

RD3:

12/10 Calorie Row

6-8 Wall Balls

4 Warm Up Power Cleans

Blade Veterans (AMRAP – Rounds and Reps)

Partner WOD: Alternating Rounds

AMRAP 24

18/14 Calorie Row

12 Wallballs

6 Power Cleans

RX+ 165/115 […]

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

11-09-18

CrossFit Blade, CrossFit Blade North – CrossFit

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Itchy & Scratchy (AMRAP – Rounds and Reps)

AMRAP 23: Partner WOD

RX+

6 Rounds:

20 DB OVH Walk Lunge 50/35

20 Toes to Bar

6 Rounds:

20 DB Squat Snatch 50/35

20 Strict HSPU

RX

6 Rounds:

20 DB OVH Walk Lunge 35/20

20 Toes to Bar

6 Rounds:

20 DB Squat Snatch 35/20

20 HSPU


[…]

By | November 9th, 2018|Categories: Blog|

11-08-18

CrossFit Blade, CrossFit Blade North – CrossFit

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Warm-up (No Measure)

Warm UP:

RD1:

8 Burpees

200m Run

RD2:

10 Box Over Box Jump

200m Run

RD3:

8 Burpee Over Box Jump

200m Run

The Last Samurai (6 Rounds for time)

6 Rounds: Every 5 Minutes

RX+

20 Burpee Over Box Jump 24/20

400m Run

RX

15 Burpee Over Box Jump 24/20

400m Run


[…]

By | November 8th, 2018|Categories: Blog|

11-07-18

CrossFit Blade, CrossFit Blade North – CrossFit

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Warm-up

RD1:

1 Min Bike-moderate

3 clean pulls +

3 hang power clean +

3 cleans +

3 Strict press + 3 pus press + 3 PJ + 3 split jerk

RD2: :45 Bike- Harder

Warm up 2 power clean + 2 jerks

RD3:

:30 Bike Sprint

Warm up 2 power clean + 1 jerk

-take one more clean complex warm […]

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

11-06-18

CrossFit Blade, CrossFit Blade North – CrossFit

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Warm-up

RD 1:

200m Run

8-10 Kip Swings

8-10 Russian Swings

RD 2 & 3

200m Run

6-8 Working Pull Up Movement

6 Working KB Load

GIANT HELEN! (Time)

Time to test your mental fortitude!

3 rounds of:

800m run

42 KBS 53/35#

24 Pull Ups

Scale 800m to 400m run, KB weight, pull ups to banded pull ups, Ring Rows. May […]

By | November 6th, 2018|Categories: Blog|

11-05-18 comp

CrossFit Blade, CrossFit Blade North – Competitors Program

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PS + SB + OHS + HS (5 Sets: Every 2 minutes @ choose)

Power Snatch + Snatch Balance + Overhead Squat + Hang Snatch
Build in weight or stay same across. Intent is to find a challenging load that you can execute at perfect technique.

Snatch Balance + Overhead Squat (EMOM 5: @ 80% Snatch)

Perform Snatch Balance, stand […]

By | November 5th, 2018|Categories: Blog|