ctreanor_blade

CrossFit Blade:/Chris Treanor

About Chris Treanor

This author has not yet filled in any details.
So far Chris Treanor has created 2196 blog entries.

Crossfit Open 19.4

Announcements

Building Your Armor – 3 week series on Saturdays, starting 3/30 sign up here:
https://terra27.typeform.com/to/FUsPHc

CrossFit Blade, CrossFit Blade North – CrossFit

View Public Whiteboard

Warm-up

Dynamic Warmup: (13 minutes)

3 Minute Bike or Row

3-position Shoulder Stretch

Hip Floss (facing the rig) 2’ea

Hamstring Floss 2′ ea

2 Rounds

10 Banded Good mornings

5 Cobra into Down Dog

Wod Warmup

Rd 1:

BB Snatch […]

By | March 17th, 2019|Categories: Blog|

03-16-19

Announcements

Building Your Armor – 3 week series on Saturdays, starting 3/30 sign up here:
https://terra27.typeform.com/to/FUsPHc

CrossFit Blade, CrossFit Blade North – CrossFit

View Public Whiteboard

Back Squat (7-5-3 X 3)

3 Rounds:

1 X 7 @ 60%

-2 min rest

1 X 5 @ 65%

-2 min rest

1 X 3 @ 70%

-2 min rest

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

Crossfit Open 19.4

Announcements

Building Your Armor – 3 week series on Saturdays, starting 3/30 sign up here:
https://terra27.typeform.com/to/FUsPHc

CrossFit Blade, CrossFit Blade North – CrossFit

View Public Whiteboard

Warm-up

Dynamic Warmup: (13 minutes)

3 Minute Bike or Row

3-position Shoulder Stretch

Hip Floss (facing the rig) 2’ea

Hamstring Floss 2′ ea

2 Rounds

10 Banded Good mornings

5 Cobra into Down Dog

Wod Warmup

Rd 1:

BB Snatch […]

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

03-15-17

Announcements

Building Your Armor – 3 week series on Saturdays, starting 3/30 sign up here:
https://terra27.typeform.com/to/FUsPHc

CrossFit Blade, CrossFit Blade North – CrossFit

View Public Whiteboard

Warm-up

1 Round:

1 MIn Moderate Row

1 MinM Moderate Bike

200m Run

1 Round:

Row- 1 Min :20 Moderate :20 Sprint :20 Recover

Bike- 1 Min :20 Moderate :20 Sprint :20 Recover

200m Run

Hidalgo (5 Rounds for time)

6 Rounds: Every 5 Minutes

[…]

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

03-13-19

Announcements

Building Your Armor – 3 week series on Saturdays, starting 3/30 sign up here:
https://terra27.typeform.com/to/FUsPHc

CrossFit Blade, CrossFit Blade North – CrossFit

View Public Whiteboard

Power Clean & Jerk (12 Minutes to Heavy Single)

Power Clean + Split Jerk
Starting with an empty Barbell, take 12 minutes to establish a heavy single PC & SJ for the day.

BB Warm UP:

Clean Pull X 5

Muscle Clean X 5

Hang Power […]

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

03-12-19

Announcements

Building Your Armor – 3 week series on Saturdays, starting 3/30 sign up here:
https://terra27.typeform.com/to/FUsPHc

CrossFit Blade, CrossFit Blade North – CrossFit

View Public Whiteboard

Metcon (10 Rounds for reps)

5 Rounds: Every 3 Minutes

250/200m Row

15/12/10/8 HR Push Ups

5 Hardest Strict Pull Up

*This is metabolic BW strength training. The goal is for quality, perfect reps over volume and speed. HR Push Ups should be consistent […]

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

03-11-19

Announcements

Building Your Armor – 3 week series on Saturdays, starting 3/30 sign up here:
https://terra27.typeform.com/to/FUsPHc

CrossFit Blade, CrossFit Blade North – CrossFit

View Public Whiteboard

Warm-up

RD1:

200m Run

15 Air Squats

5 Warm UP Deadlift Load

RD2:

200m Run

10 Wall Ball

5 Warm UP Deadlfit Load

RD3:

10 Wall Ball

5 Warm Up OR Working Deadlift Load

200m Run

Comfortably Numb (5 Rounds for […]

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

Open 19.3

Announcements

Building Your Armor – 3 week series on Saturdays, starting 3/30 sign up here:
https://terra27.typeform.com/to/FUsPHc

CrossFit Blade, CrossFit Blade North – CrossFit

View Public Whiteboard

Warm-up

Row or bike 3 Minutes

3-pos hip stretch

3-pos shoulder stretch

X-Over Symmetry

10 Band walks (4 directions)

10 Goodmornings

10 Banded presses

3 Rounds (increasing in load and skill)

rd1: 10 walking lunge (body weight)

-10alt box step […]

By | March 10th, 2019|Categories: Blog|

03-09-19

Announcements

Building Your Armor – 3 week series on Saturdays, starting 3/30 sign up here:
https://terra27.typeform.com/to/FUsPHc

CrossFit Blade, CrossFit Blade North – CrossFit

View Public Whiteboard

Front Squat (1 RM)

Warm UP:

BB x 10

40% x 8

50% x 6

60% x 4

70% x 2

80% x 1

85-90% x 1

1-1-1

3 min rest btwn attempts

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

Open 19.3

Announcements

Building Your Armor – 3 week series on Saturdays, starting 3/30 sign up here:
https://terra27.typeform.com/to/FUsPHc

CrossFit Blade, CrossFit Blade North – CrossFit

View Public Whiteboard

Warm-up

Row or bike 3 Minutes

3-pos hip stretch

3-pos shoulder stretch

X-Over Symmetry

10 Band walks (4 directions)

10 Goodmornings

10 Banded presses

3 Rounds (increasing in load and skill)

rd1: 10 walking lunge (body weight)

-10alt box step […]

By | March 8th, 2019|Categories: Blog|