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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|

BAM North | Denise Gutierrez

Where did you grow up?
Covina, CA

What are your hobbies (besides CrossFit)?
Keeping up with the kids

What is your occupation?
Stay at home mom

How were you first introduced to CrossFit?
Watched it on ESPN when I was 6 months pregnant with Lilly.

What is your favorite WOD/movement?
Pull Ups

What is your least favorite WOD/movement?
Rowing

What CrossFit accomplishment are you most proud of?
Learning Butterfly Pull Ups

What is […]

By | December 31st, 2018|Categories: Blade Athlete of The Month - North|

BAM Main | Kate Neubauer

Where did you grow up?
Born and raised in Phoenix.

What are your hobbies (besides CrossFit)?
I love going to farmer’s markets. I’m always looking for someone to join me and the kids on Saturdays. I enjoy DIY projects and traveling, but our 1 and 4 year olds keep us too busy for the right now.

What is your occupation?
I work for the Federal Aviation Administration […]

By | December 31st, 2018|Categories: Blade Athlete of The Month - Main|