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10-25-18

CrossFit Blade, CrossFit Blade North – CrossFit

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Jerry (Time)

For Time:

1-Mile Run

2k Row

1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here
Scale: 1 mile run to 2.5M/2F mile Assault Bike.

10 min heats to avoid log jamming on Rower.

12-Min Mandatory Mobility (No Measure)


[…]

By | October 25th, 2018|Categories: Blog|

10-24-18

CrossFit Blade, CrossFit Blade North – CrossFit

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Warm-up

RD1:

10 Barbell Power Clean

10 Air Jump Squats

10 Tricep Push Ups

RD2:

5-8 Wall Ball

5 Push Up Variation

5 Warm Up Power Clean

RD3:

5 Wall Ball

3 Push Up Variation

3 Warm Up Power Clean

RD4:

2 Warm Up Power Clean

-Load working PC Load

Holleyman (Time)

30 Rounds for time of:

5 Wall-Ball Shots, 20#

3 […]

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

10-23-18

CrossFit Blade, CrossFit Blade North – CrossFit

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Warm-up

5 Minute Double Under or Triple Under Skill Progression/Practice

WOD WARM UP: (after DU test)

10 BB Deadlift

5 Burpee

5 Warm Up Deadlift

8 Burpee

5 Warm Up Deadlift

8 Burpee AFAP

2 min ME Double Unders (AMRAP – Reps)

In two minutes perform AMRAP Double unders. Can miss and restart.

2 min ME Single Unders (AMRAP – Reps)


[…]

By | October 23rd, 2018|Categories: Blog|

10-22-18

CrossFit Blade, CrossFit Blade North – CrossFit

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Warm-up

RD1:

10 Barbell Thruster

10 Lat/Scap Activators

200m Run

RD2:

5 Warm Up Thruster

5-8 Warm up Pull Ups

100m Run

RD3:

3-5 working load Thruster

5-8 Pull Up Variation

100m Sprint

Holbrook (10 Rounds for time)

10 Rounds each for time:

5 Thrusters, 115#

10 Pull-ups

100m Sprint

Rest 1-Minute
In honor of U.S. Army Captain Jason […]

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

10-20-18

CrossFit Blade, CrossFit Blade North – CrossFit

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Back Squat (3 Round Wave)

8 X 65%

-2 min rest

6 X 68%

-2 min rest

4 X 70%

-2 min rest

repeat the wave for 3 total cycles. Post loads to comments

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

10-19-18

CrossFit Blade, CrossFit Blade North – CrossFit

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Richard & Khalan (Time)

6 Rounds: Partner WOD

RX+

30 Wall Balls 20/14(10ft)

24 DB Snatch 50/35

20 Toes to Bar

200m Run-(each alternating)

RX

30 Wall Balls 20/14

24 DB Snatch 35/20(25/30)

16 Toes to Bar

200m Run-(each alternating)

M55+

30 Wall Balls

24 DB Snatch 35/20

14 Toes to Bar OR 2for1KKR

200m Run-(each alternating)

[…]

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

10-18-18

CrossFit Blade, CrossFit Blade North – CrossFit

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Larry, Curly & Moe (Time)

In Teams of 3:

10 Mile Bike

Partner A: Starts Bike

Partner B: Rows 250/200m

Partner C: Rests

-When Partner B finishes Row, partner A goes to rower and partner C gets on the bike. Follow this order until all 10 miles are complete.

*Team of 2: 7 miles- Partner on rower will rest […]

By | October 18th, 2018|Categories: Blog|

10-17-18

CrossFit Blade, CrossFit Blade North – CrossFit

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Warm-up

RD1:

BB Clean Complex

10 Front Rack Mobs

5 clean pulls + 5 Hang Power clean + 5 power clean

5 burpees

RD2:

15-20 DU or 20 Bar Hop

5 burpees

5 warm up PC

RD3:

20-30 DU

5 Bar Over Burpee

3-5 Warm Up load PC

*load working load

Broc Lessner (AMRAP – Rounds and Reps)


[…]

By | October 17th, 2018|Categories: Blog|

10-16-18

CrossFit Blade, CrossFit Blade North – CrossFit

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Warm-up

RD1:

:90 BIke-:30 modrate :30 Hard :30 easy

10 warm up Russian swing

5 warm up pushing movement

RD2:

8-10 Working Load Russian swing

5-8 working push movement

200m Run

RD3:

6-8 Working Load Russian swing

5-8 Working Push movement

100m sprint

Wizard’s First Rule (10 Rounds for time)

10 Rounds: Every 3 Minutes

RX+

12 Russian Swings 70/53

12 HSPU

200m […]

By | October 16th, 2018|Categories: Blog|

10-15-18

CrossFit Blade, CrossFit Blade North – CrossFit

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Squat Clean Thruster (12 Minutes to Heavy Single)

After Group Instruction and Warm up, working from an empty barbell; take 12 minutes to find your heaviest squat clean thruster.

Frantopia (Time)

12-9-6-3

RX+

Thruster 135/95

Bar Muscle Up

RX

Thruster 115/75

CTBPU

M45+

Thruster 95/65

CTBPU

M50+

Thruster 85/60

Pull Up

M55+

Thruster 75/55

Pull Up

Scale: Thruster Load, Pull […]

By | October 15th, 2018|Categories: Blog|