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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|

01-18-19

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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Charles & Diana (Time)

Partner WOD:

RX+

60 Overhead Squats 115/80

200m Run Each (Alt)

60 CTBPU

200m Run Each (Alt)

60 Power Snatch 115/80

200m Run Each (Alt)

60 CTBPU

200m Run Each (Alt)

60 Squat Snatch 115/80

200m Run Each

RX

60 Overhead Squats 95/65

200m Run Each […]

By | January 18th, 2019|Categories: Blog|

01-17-18

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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3 Amigo 10K Row (Time)

In Teams of 3 Row 10,000 Meters

Partner A will Begin Rowing while Partner B does 20 Double Unders OR 50 Single Unders- Then 15 SIt Ups. Partner C will rest until Partner A comes off the rower to complete their 20 DU/50 SU While […]

By | January 17th, 2019|Categories: Blog|