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01-30-19

CrossFit Blade, CrossFit Blade North – CrossFit

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Snatch Pull + Hang Snatch + Snatch (6 Sets X 1 Complex: E2MOM)

Snatch Pull, reset to hang at mid-thigh, stand up rep then lower to floor and perform full snatch.
Building. Begin Complex ~60% Heaviest Snatch.

Mighty Ducks (AMRAP – Rounds and Reps)

AMRAP 9

1,2,3…7,8,9…

RX+

Power Snatch 115/75

20 Double Unders

RX

Power Snatch 95/65

20 Double Unders

M45+

Power […]

By | January 30th, 2019|Categories: Blog|

01-29-19

CrossFit Blade, CrossFit Blade North – CrossFit

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Strict Toes-To-Bar (5 Sets: Every :90 X Choose)

Suggested reps:

12-10-8-6.. Less than 6 scale range of motion.

Pick a number that you can hit across all sets. To scale do strict leg raises as high as possible. Score as 5 X your lowest number achieved in any set.

Warm-up

3 Rounds:

RD1:

10 Lat/Scap activators

200m Run

5-6 Toes to Bar Variation

[…]

By | January 29th, 2019|Categories: Blog|

01-28-19

CrossFit Blade, CrossFit Blade North – CrossFit

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Warm-up

3-4 Rounds:

Row- :20 Moderate :20 Hard :20 Easy

6-8 DB Thruster- Light, Moderate, Working

4-6 DB Burpee- Light, Moderate, Working

Archimedes Principle (3 Rounds for reps)

5 Rounds: 3min on 3min off

RX+

1 Min ME Cal Row

1 Min ME DB Thruster 50/35

1 Min ME DB Bupree DL 50/35

-3 Minutes Rest

RX

1 Min ME Cal Row

1 […]

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

01-26-18

CrossFit Blade, CrossFit Blade North – CrossFit

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Front Squat (7-5-3 X 3)

3 Rounds:

1 X 7 @ 68%

-2 min rest

1 X 5 @ 73%

-2 min rest

1 X 3 @ 78%

-2 min rest

By | January 26th, 2019|Categories: Blog|

01-25-19

CrossFit Blade, CrossFit Blade North – CrossFit

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MURPH & HALO VI (AMRAP – Rounds and Reps)

PARTNER WOD

AMRAP 24:

RX+

30/24/27 Calorie Bike

24 SA OVH Walk Lunge 50/35

20 DB Power Snatch 50/35

16 Partner Burpees

RX

30/20/25 Calorie Bike

24 SA OVH Walk Lunge 35/20

20 DB Power Snatch 35/20

16 Partner Burpees

*Reset Bikes after each round

Scale: DB load, Regular Burpee

Cool Down

1. Walk […]

By | January 25th, 2019|Categories: Blog|

01-24-19

Announcements

Youth Weightlifting Clinic February 2nd from 8 a.m.-12 p.m. https://app.wodifylive.com/Event/Event.aspx?u=blademethodyouthweightliftingclinic2019

CrossFit Blade, CrossFit Blade North – CrossFit

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Warm-up

3 Rounds:

100/200m Run

10 Bicycle

10 Sit Up

15-20 DU/SU

Murph & Halo VI (Time)

6 Rounds:

RX+

400m Run

30 Bicycle Kicks

40 Sit Ups

50 Double Unders

RX

400m Run

30 Bicycle Kicks

40 Sit Ups

75 Single Unders

*Elbow touches opposite knee […]

By | January 24th, 2019|Categories: Blog|

01-23-19

Announcements

Youth Weightlifting Clinic February 2nd from 8 a.m.-12 p.m. https://app.wodifylive.com/Event/Event.aspx?u=blademethodyouthweightliftingclinic2019

CrossFit Blade, CrossFit Blade North – CrossFit

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Clean Pull + Hang Clean + Clean & Jerk (6 Sets X 1 Complex: E2MOM)

Without dropping the bar perform: CP + HC + C & J
Building. Begin Complex ~60% C&J

Young Guns (AMRAP – Rounds and Reps)

AMRAP 9

1,2,3,4….9,10,11…

RX+

Power Clean 185/135

Strict HSPU

RX

Power Clean 155/105

[…]

By | January 23rd, 2019|Categories: Blog|

01-22-19

Announcements

Youth Weightlifting Clinic February 2nd from 8 a.m.-12 p.m. https://app.wodifylive.com/Event/Event.aspx?u=blademethodyouthweightliftingclinic2019

CrossFit Blade, CrossFit Blade North – CrossFit

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Metcon (2 Rounds for reps)

EMOM 10:

Even: 6each single Leg RDL-choose

Odd: 5-8 Wtd Strict Pull Up-Strict Pull Up-seated ring strict pull up.

*For the SLRDL, the goal is to stay balanced with a weight you can move through full ROM. For the pull ups, choose a weight or […]

By | January 22nd, 2019|Categories: Blog|

1-21-19

Announcements

Youth Weightlifting Clinic February 2nd from 8 a.m.-12 p.m. https://app.wodifylive.com/Event/Event.aspx?u=blademethodyouthweightliftingclinic2019

CrossFit Blade, CrossFit Blade North – CrossFit

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Warm-up

RND 1:

200m Jog

10 BB Thruster

8 Regular Burpee

RND 2:

100m Run

8 Warm UP Thruster

6 BFB

RND 3:

100m Sprint

6 Working Thruster

6 BFB

DR. KING (6 Rounds for time)

6 Rounds: Every 5 Minutes

RX+

200m Run

15 Thrusters 95/65

[…]

By | January 21st, 2019|Categories: Blog|

01-19-18

Announcements

Youth Weightlifting Clinic February 2nd from 8 a.m.-12 p.m. https://app.wodifylive.com/Event/Event.aspx?u=blademethodyouthweightliftingclinic2019

CrossFit Blade, CrossFit Blade North – CrossFit

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Front Squat (7-5-3 X 3)

3 Rounds:

1 X 7 @ 65%

-2 min rest

1 X 5 @ 70%

-2 min rest

1 X 3 @ 75%

-2 min rest

By | January 19th, 2019|Categories: Blog|