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CrossFit Blade:/Chris Treanor

About Chris Treanor

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So far Chris Treanor has created 2196 blog entries.

03-07-19

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

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Thor’s Core (No Measure)

3 rounds of:

:30 sec Hollow Body Rock

:30 sec V-Up

:30 sec Grasshoppers

:30 sec Plank

:30 sec Rest

Warm-up

3 Rounds:

15-20 DU OR SU

10 Sit Ups

100m Run- Gain Speed Each Round

Springbok (Time)

RX+

3 Rounds:

30 Double […]

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

03-06-19

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:

1 Min Moderate Pace Row

5 BB Clean Pull

5 BB Muscle Clean

5 BB Power Clean

5 BB Hang Squat Clean

5 BB Front Squats

RD2:

1 Min Row- :20 Moderate :20 Hard :20 Easy

3 Warm Up Cleans

RD 3:

[…]

By | March 6th, 2019|Categories: Blog|

03-05-19

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

Push Jerk (5 Sets X 3 Reps: Every 3 Minutes)

At :90 mark of each round perform 4-10 Strict Pull ups or seated strict ring pull ups.

Suggested Loading:

70-75-80-85-90%

WarmUP:

BB X 10

40% X 6

50% X 5

60% X 4

Strict Pullups (5 X […]

By | March 5th, 2019|Categories: Blog|

03-04-29

CrossFit Blade, CrossFit Blade North – CrossFit

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Warm-up

3 Rounds:

1 Min Bike: :20 Mod-:20 Hard-:20 Easy

RD1: 10 BB DL- RD2- 5 Opening Load DL-RD3: 5 2nd Load DL

6 Bar Facing Burpee

Cool Down

1. 5 Min Bike

2. Hamstring Floss: 3 Min Per leg

3. Wall Splits: 5 Min Hold

4. Pec Floss: 3 min per side

Bowery Boys (5 Rounds for reps)

AMRAP 3

15 Deadlift RX+ […]

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

Crossfit Open 19.2/16.2

CrossFit Blade, CrossFit Blade North – CrossFit

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Warm-up

Prior to your Wod Prep below:

3 Minute Row

3-Position Hip Stretch

Thoracic Partner or Ball Stretch

10-15 Glute Bridges

10ea Banded Walks

(No Measure)

Lat Floss- :90 per side

10 Lat/Scap Swings

30 Double Unders/75 Single Unders

15 Air Squats

5 T2B/ Knee Raises

20 Double Unders

5 BB Squat Cleans

Crossfit Games Open 19.2 (Ages 16-54) […]

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

03-02-19

CrossFit Blade, CrossFit Blade North – CrossFit

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Front Squat (5-3-1 X 2)

3 Rounds:

1 X 3 @ 85%

-3 min rest

1 X 2 @ 90%

-3 min rest

1 X 1 @ 95%

-3 min rest

*complete wave twice

**Last week before re-test

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

BAM Main | Timm Mancuso

Where did you grow up?
Phoenix, AZ

What are your hobbies (besides CrossFit)?
Hanging out with my family/friend and Hunting

What is your occupation?
Sara and I Own and Operate our Family Practice Absolute Health and I’m Real Estate Agent

How were you first introduced to CrossFit?
My wife told me to look a picture of a friend I haven’t seen in a while. I couldn’t believe how he looked. I asked her what […]

By | March 1st, 2019|Categories: Blade Athlete of The Month - Main|

BAM North | Toni Keeler

Where did you grow up?
Virginia

What are your hobbies (besides CrossFit)?
Traveling

What is your occupation?
Financial Crimes Investigator

How were you first introduced to CrossFit?
Through a coworker

What is your favorite WOD/movement?
Pull ups

What is your least favorite WOD/movement?
Snatches

What CrossFit accomplishment are you most proud of?
Strict pull up

What is your favorite song to WOD to?
Whatever it Takes by Imagine Dragons

What would you like […]

By | March 1st, 2019|Categories: Blade Athlete of The Month - North|

Crossfit Open 19.2/16.2

CrossFit Blade, CrossFit Blade North – CrossFit

View Public Whiteboard

Warm-up

Prior to your Wod Prep below:

3 Minute Row

3-Position Hip Stretch

Thoracic Partner or Ball Stretch

10-15 Glute Bridges

10ea Banded Walks

10 banded Goodmorning

Calf -stretch/pumps 20

(No Measure)

Lat Floss- :90 per side

10 Lat/Scap Swings

30 Double Unders/75 Single Unders

15 Air Squats

5 T2B/ Knee Raises

20 Double Unders

5 BB Squat Cleans

Crossfit Games Open 19.2 […]

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

02-28-19

CrossFit Blade, CrossFit Blade North – CrossFit

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Warm-up

3 Rounds:

1 Min Bike :20 Moderate :20 Hard :20 Easy

1 Min Steady Pace Row- Increase pace each round

Daycation (AMRAP – Reps)

AMRAP 25: Partner WOD

RX+

Partner A: Max Calorie Bike

Partner B: Row 250/200m

-At 3.2.1. Go, Partner A will start on the bike and Partner B will start on the rower. In the time […]

By | February 28th, 2019|Categories: Blog|