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CrossFit Blade:/Chris Treanor

About Chris Treanor

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So far Chris Treanor has created 2129 blog entries.

12-28-18

CrossFit Blade, CrossFit Blade North – CrossFit

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Screech & Slater (AMRAP – Rounds and Reps)

AMRAP 24

RX+

10 Power Snatch 135/95

14 DHSPU 6/4″

16 Front Squats 135/95

20 Toes to Bar

RX

10 Power Snatch 105/65

14 HSPU or 2 for 1 push up

16 Front Squats 105/65

20 Toes to Bar

M50+

10 Power Snatch 85/55

14 HSPU or 2 for 1 push up

16 Front […]

By | December 28th, 2018|Categories: Blog|

12-27-18

CrossFit Blade, CrossFit Blade North – CrossFit

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Warm-up

2 RDS:

Row-:20 moderate/:20 hard/:20 easy

8 shuttle sprints

Bike-:20 moderate/:20 hard/:20 easy

Henry Tudor (8 Rounds for time)

8 Rounds: Every 4 Minutes

RX+

18/15 Calorie Row

9- 10m Shuttle Sprints

15/12 Calorie Bike

RX

15/12 Calorie Row

7- 10m Shuttle Sprints

12/9 Calorie BIke

M50+

12/9 Calorie Row

7- 10m Shuttle Sprints

10/7 Calorie Bike


[…]

By | December 27th, 2018|Categories: Blog|

12-26-18

CrossFit Blade, CrossFit Blade North – CrossFit

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Warm-up

RD1:

Empty Barbell

5 clean Pull

5 Hang Power Clean

10 Front Rack Wrist Openers

5 Power Clean

5 Push Press

5 Push Jerk

6-8 burpees

RD2:

5 warm Up C & J

5 speed burpees

RD3:

3 working load TNG C & J

5 burpees

ROHRBACH (Time)

50 Burpees

Grace 135/95#

50 Burpees

Grace

50 Burpees

Scale:

30 Burpees

30/KBS […]

By | December 26th, 2018|Categories: Blog|

12-25-18

CrossFit Blade, CrossFit Blade North – CrossFit

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Warm-up

RD1:

200m Run

10 Air Squats

8 burpees

8 Russian Swings

RD2:

8 Wall Ball

8 Swings

6 Burpees

100m Sprint

RD3:

6-8 Partner Burpees

Donner & Blitzen (Time)

6 Rounds:

RX+

30 Wall Balls 20/14(10ft)

24 Russian Swings 70/53

18 Partner Burpees

200m Run (each Alternating)

6 Rounds:

RX

30 Wall Balls 20/14

24 Russian Swings […]

By | December 24th, 2018|Categories: Blog|

12 Days of Christmas

CrossFit Blade, CrossFit Blade North – Competitors Program

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Metcon (Time)

5 Rounds:

500m Row

200m Run

.5 Mile Bike

12 Days of Christmas (Time)

To be performed like the song 12 day of Christmas…

“On the first day of Christmas my true love gave to me, 1 snatch. On the second day of Christmas my true love gave to me 2 carwheels, 1 snatch…. and so in until […]

By | December 22nd, 2018|Categories: Blog|

12 Days of Christmas

CrossFit Blade, CrossFit Blade North – CrossFit

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12 Days of Christmas (Time)

To be performed like the song 12 day of Christmas…

“On the first day of Christmas my true love gave to me, 1 snatch. On the second day of Christmas my true love gave to me 2 carwheels, 1 snatch…. and so in until you go down from 12-1”

RX+

1 Squat Snatch – […]

By | December 22nd, 2018|Categories: Blog|

BB Club 1:5

CrossFit Blade, CrossFit Blade North – CrossFit

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Muscle Snatch (3 x 5 light load)

Power Snatch + Snatch + Overhead Squat (65%, 70%, 75%, 80%, 70%, 75%,80% (all x 1))

Power Clean + Clean + Jerk (65%, 70%, 75%, 80%, 70%, 75%,80% (all x 1))

Weighted Planks (3 x 30″)

By | December 22nd, 2018|Categories: Blog|

12-21-18

CrossFit Blade, CrossFit Blade North – CrossFit

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Dancer & Prancer (AMRAP – Rounds and Reps)

AMRAP 24

RX+

24 SA DB Thruster 50/35

24 Toes to Bar

24 SA DB OVHWL 50/35

24 HSPU

RX

24 SA DB Thruster 35/20

24 Toes To Bar

24 SA DB OVHWL 35/20

24 Push Ups or HSPU

Scale: DB load for both movements, T2B to KKR, Push Ups […]

By | December 21st, 2018|Categories: Blog|

12-20-18

CrossFit Blade, CrossFit Blade North – CrossFit

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Hector’s Core (No Measure)

3 Rounds:

:30 Bicycle Kick

:30 Side Plank

:30 Prone Plank

:30 Side Plank

:30 Bicycle Kick

:30 Rest

-Work for unbroken intervals

The Soyuz (Time)

RX+

2/1.5 Mile Bike

1000/750m Row

150 Double Unders

1 Mile Run

RX

2/1.5 Mile Bike

1000/750m Row

300 Single Unders

1 Mile Run

Scale: SU reps to […]

By | December 20th, 2018|Categories: Blog|

12-30-15

CrossFit Blade, CrossFit Blade North – CrossFit

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CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)

17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#
Scale:

30 snatch 30-40%

30 snatch 60%

30 snatch 75%

Amrap snatch […]

By | December 19th, 2018|Categories: Blog|