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CrossFit Blade:/Chris Treanor

About Chris Treanor

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So far Chris Treanor has created 2129 blog entries.

01-09-19

CrossFit Blade, CrossFit Blade North – CrossFit

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Warm-up

1 Round:

1 min bike: 20 mod-:20 hard-:20 easy

5 BB Snatch Pull

5 BB Snatch High Pull

5 BB Muscle Snatch

5 BB Power Snatch

2 Rounds:

1 min bike: 20 mod-:20 hard-:20 easy

3 Warm Up load TNG Snatch

Bike + 3 TNG Snatch (8 Rounds for weight)

8 Rounds: E4MOM

RX+

18/15 Calorie Bike

3 TNG Squat Snatch

RX

[…]

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

01-08-19

CrossFit Blade, CrossFit Blade North – CrossFit

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Metcon (No Measure)

EMOM 15:

1. Strict Pull Up Variation

2. Handstand Variation

3. :30 Hollow Hold

SPU Options: 5-8 Reps ea

Strict Chest to Bar PU

Strict Pull Up

Strict Pull Up + Seated SRPU

Seated Strict Ring Pull Up

Partner Assist Pull Up

Handstand Options:

:30 Free Standing HS Hold

:30 HS Hold On Wall

3/2/1 Wall Walks

*Record […]

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

01-07-18

CrossFit Blade, CrossFit Blade North – CrossFit

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Warm-up

2 Rounds:

10-15 Cal Row

Rd1: 10 BB Thruster Rd2: 8 Warm Up Thruster

Rd1: 8 Reg Burpee Rd2: 6-8 Bar Over Burpee

Peaky Blinders (4 Rounds for reps)

AMRAP 4

Calorie Row

25 Thrusters

Max Bar Over Burpee

-4 min rest

RX+ 95/65 RX 75/55 50+65/45

60+ 45/22

AMRAP 4

Calorie Row

20 Thrusters

Max Bar Over Burpee

[…]

By | January 7th, 2019|Categories: Blog|

01-05-18

CrossFit Blade, CrossFit Blade North – CrossFit

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Front 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 | January 5th, 2019|Categories: Blog|

01-04-18

CrossFit Blade, CrossFit Blade North – CrossFit

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Bush & Reagan (Time)

Partner WOD: 12 ALT Rounds

12/9 Calorie Bike

10 Toes to Bar

8 STOVH 135/95

6 Sumo DL High Pull 135/95

10/7 Calorie Bike

8 Toes to Bar

8 STOVH 115/75

6 Sumo DL High Pull 115/75

M50+

10/7 Calorie Bike

8 Toes to Bar

8 STOVH 95/65

6 Sumo DL High Pull 95/65

[…]

By | January 4th, 2019|Categories: Blog|

01-03-18

CrossFit Blade, CrossFit Blade North – CrossFit

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Warm-up

3 Rounds:

Row :20 moderate :20 hard :20 easy

8 Shuttle Sprint

20 DU or SU

5 Burpees

Let’s MetCon (5 Rounds for reps)

5 rounds of:

1 min ME Calorie Row

1 min ME 10m Shuttle Run

1 min ME Double Unders

1 min ME Burpee

-1 min Rest-

-Scale DU to SU, every 5 DU = 1 […]

By | January 3rd, 2019|Categories: Blog|

1-02-18

CrossFit Blade, CrossFit Blade North – CrossFit

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Bike + 3 TNG Clean (8 Rounds for weight)

8 Rounds: E4MOM

RX+

18/15 Calorie Bike

3 TNG Squat Clean

RX

15/12 Calorie Bike

3 TNG Power or Squat Clean

*Building in load each round

Scale: Cal Bike to 1 ~1-1:15 min

Cool Down

1. 5 min bike

2. Hamstring Floss: 3 min per leg

3. Hip Floss: 3 min per leg

4. […]

By | January 2nd, 2019|Categories: Blog|

1-01-19

CrossFit Blade, CrossFit Blade North – CrossFit

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CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)

15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″

Hand Release Push Ups.

This is option 1 for open gym.

Row: 2 min on-1 min off X 8 (8 Rounds for distance)

8 Rounds:

2 min Row for Distance

Rest 1 min

*Intent is same, 500m pace and s/m per […]

By | January 1st, 2019|Categories: Blog|

12-31-18

CrossFit Blade, CrossFit Blade North – CrossFit

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Goodbye 2018! (AMRAP – Rounds and Reps)

AMRAP 31

RX+

18 Wall Ball 20/14

18 Pull Ups

18 Burpees

400m Run

RX

18 Wall Ball 14/10 55+ 10/6

18 Pull Up OR Ring Row or Combo

18 Burpees

400m Run Or 500/450m Row

Scale: Reps of each movement, WB load or Air Squat, Burpee to plank burpee.

*Run completes a round, if […]

By | December 31st, 2018|Categories: Blog|

12-29-18

CrossFit Blade, CrossFit Blade North – CrossFit

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Back Squat (Work Up to a Heavy Single)

By | December 29th, 2018|Categories: Blog|