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Coach Dan
Recent Activity
Monday, March 8, 2021
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LIFT Overhead Squat 5x3 reps (+1-5 kg) WOD Every 2:30 minutes For 5 Sets: 400 / 350 Meter Row 6 Strict Handstand Push-ups Level 2 : Every 2:30 minutes For 5 Sets: 400 / 350 Meter Row 6 Strict Handstand... Continue reading
Posted yesterday at CrossFit Rockwall
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Friday, March 5, 2021
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WOD AMRAP 13 Minutes: 2 Rounds: 10 Bar Muscle-ups 12 Thrusters (61 / 43kg) 2 Rounds: 20 Toes-to-bar 24 Wall Ball Shots (20 / 14lb) Etc.., alternating between BMU / Thrusters & TTB / Wall Ball Shots every 2 Rounds... Continue reading
Posted 4 days ago at CrossFit Rockwall
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Thursday, March 4, 2021
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LIFT Deadlift Rx - 5x3 reps (55%, 65%, 75%, 85%, 95%) L2 - 4x3 reps (60%, 70%, 80%, 90%) L1 - 5x3 reps (+1-5 kg) WOD EMOM For 5 Minutes: Clean Pull Power Clean Body Love 3 Rounds: :30 second... Continue reading
Posted 5 days ago at CrossFit Rockwall
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Wednesday, March 3, 2021
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WOD 5 Rounds: 9 Pull-ups 12 GHD Sit-ups 200 Meter Run *90 second Rest Between Sets 5 Rounds: 10 KB Swings (32 / 24kg) 12 Hand Release Push-ups 1 Shuttle Run *90 second Rest Between Sets Level 2 : 5... Continue reading
Posted 6 days ago at CrossFit Rockwall
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Tuesday, March 2, 2021
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WOD EMOM For 32 Minutes: (8 Rounds) Min 1: Row Moderate Pace Min 2: 2 Back Squats (adding 5kg each round) Min 3: Row Moderate Pace Min 4: 6 Burpee Box Jumps (30 / 24") Level 2 : EMOM For... Continue reading
Posted 7 days ago at CrossFit Rockwall
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Monday, March 1, 2021
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LIFT Overhead Squat Rx - 5x2 reps (60%, 70%, 75%, 80%, 85%), 5x1 rep (90%) L2 - 5x3 reps (90%) L1 - 5x3 reps (+1-5 kg) WOD 12 Minute Grinder: 3 Rope Climbs 12 Push Press (61 / 43kg) 50... Continue reading
Posted Feb 28, 2021 at CrossFit Rockwall
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Friday, February 26, 2021
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WOD "Grettel" 10 Rounds For Time: 3 Power Clean & Jerks (61 / 43kg) 3 Burpees Over Bar Body Love 2 Sets: :30 / :30 second Adductor Smash :30 / :30 second IT Bnad Stretch 1:00 Left Arm Banded Distraction... Continue reading
Posted Feb 25, 2021 at CrossFit Rockwall
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Thursday, February 25, 2021
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LIFT Deadlift Rx - 4x3 reps (55%, 65%, 75%, 85%) L2 - 4x3 reps (60%, 70%, 80%, 85%) L1 - 5x3 reps (+1-5 kg) WOD 3 Rounds @ EZ Pace: 25ft Quadruped Crawl 15 Push-ups 15 Jumping Pull-ups :25 second... Continue reading
Posted Feb 24, 2021 at CrossFit Rockwall
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Wednesday, February 24, 2021
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WOD 36 Minutes of: 1200 Meter Run Then, AMRAP 3 Minutes 30 Air Squats 15 Toes-to-bar 10 Box Jump Overs (24 / 20") Then, 800 Meter Run Then, AMRAP 3 Minutes 10 Goblet Tall Kneeling to Standing (24 / 16kg)... Continue reading
Posted Feb 23, 2021 at CrossFit Rockwall
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Tuesday, February 23, 2021
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WOD For Time: 21-15-9-6-3 Handstand Push-ups 50-40-30-20-10 Double-unders -90 second Rest- 10-8-6-4-2 Muscle-ups 50-40-30-20-10 Double-unders Body Love 2 sets: (one on each side) Shoulder Sequence Stretch Level 2 : For Time: 21-15-9-6-3 Handstand Push-ups, modified 30-25-20-15-10 Double-unders -90 second Rest-... Continue reading
Posted Feb 22, 2021 at CrossFit Rockwall
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Monday, February 22. 2021
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LIFT Overhead Squat Rx - 8x3 reps (60%, 70%, 75%, 80%, 85% x4) L2 - 5x3 reps (80%) L1 - 5x3 reps (+1-5 kg) WOD 7 Minutes of: 800 Meter Run AMRAP in Remining Time of: 25ft DB Walking Lunges... Continue reading
Posted Feb 21, 2021 at CrossFit Rockwall
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Friday, February 12, 2021
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WOD AMRAP 14 Minutes: 10 Rope Climbs 40 Push Jerks (61 / 43kg) 60 Toes-to-bar Body Love 2 Rounds: High Hips Forward Reach High Hips Side Reach High Hips Back Taps Child Pose Floor Sweepers Child Pose + 5 Deep... Continue reading
Posted Feb 11, 2021 at CrossFit Rockwall
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Thursday, February 11, 2021
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LIFT Deadlift Rx - 3x4 reps (60%, 70%, 80%) L2 - 4x5 reps (55%, 65%, 75%, 85%) L1 - 5x5 reps (+1-5 kg) WOD 5 Sets: 5-7 Close Grip Floor Press (2 second eccentric phase) -rest 45 seconds 1 Minute... Continue reading
Posted Feb 10, 2021 at CrossFit Rockwall
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Wednesday, February 10, 2021
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WOD 40 Minute AMRAP: 750 Meter Row 7 Banded Russian KB Swings (32 / 24kg) 5 Box Jumps (36 / 30") 3 Cleans (102 / 55kg) Level 2 : 40 Minute AMRAP: 750 Meter Row 7 Banded Russian KB Swings... Continue reading
Posted Feb 9, 2021 at CrossFit Rockwall
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Tuesday, February 9, 2021
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WOD For Time: 10 Burpee Chest-to-bar Pull-ups 15 Shoulder Press (43 / 30kg) 20 Burpees Chest-to-bar Pull-ups 12 Shoulder Press (43 / 30kg) 30 Burpee Chest-to-bar Pull-ups 9 Shoulder Press (43 / 30kg) Accessory Reverse Tabata: (:10 sec. work /... Continue reading
Posted Feb 8, 2021 at CrossFit Rockwall
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Monday, February 8, 2021
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LIFT Overhead Squat Rx - 8x3 reps (60%, 70%, 75%, 80% x5) L2 - 5x4 reps (75%) L1 - 5x5 reps (+1-5 kg) WOD 10 Minutes of: 15 GHD Sit-ups 15 Ball Slams (choose weight) :30 / :30 second Split... Continue reading
Posted Feb 7, 2021 at CrossFit Rockwall
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Friday, February 5, 2021
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WOD "Handsome Pants" 3 Rounds For Time: 30 Wall Ball Shots (20 / 14lb) 20 Burpees 10 Power Clean & Jerks (61 / 43kg) *Rest 3 Minutes Between Rounds Level 2 : 3 Rounds For Time: 30 Wall Ball Shots... Continue reading
Posted Feb 4, 2021 at CrossFit Rockwall
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Thursday, February 4, 2021
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LIFT Deadlift Rx - 4x5 reps (55%, 65%, 75%, 85%) L2 - 3x5 reps (60%, 70%, 80%) L1 - 5x5 reps (+1-5 kg) WOD For Quality: 200 Meter Run 12 Snow Angles 300 Meter Run 18 Good Mornings 400 Meter... Continue reading
Posted Feb 3, 2021 at CrossFit Rockwall
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Wednesday, February 3, 2021
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WOD "Hall Monitor" 7 Rounds For Time: 7 Handstand Push-ups 7 Overhead Squats (52 / 30kg) 7 Knees-to-Elbow 7 Hang Power Cleans (52 / 30kg) 7 Burpees 7 Power Snatch (52 / 30kg) 7 Pull-ups Level 2 : 7 Rounds... Continue reading
Posted Feb 2, 2021 at CrossFit Rockwall
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Tuesday, February 2, 2021
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WOD 2 Rounds: 1500 Meter Row 12 Back Rack Alternating Lunge (61 / 43kg) 27 Box Jump Overs (24 / 20") *Rest 6 Minutes Between Rounds Level 2 : 2 Rounds: 1500 Meter Row 12 Back Rack Alternating Lunge (50... Continue reading
Posted Feb 1, 2021 at CrossFit Rockwall
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Monday, February 1, 2021
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LIFT Overhead Squat Rx - 7x3 reps (60%, 70%, 75% x5) L2 - 5x5 reps (80%) L1 - 5x5 reps (+1-5 kg) WOD 13 Minute AMRAP: 4 Strict Pull-ups 8 Ring Push-ups 12 MB Cleans (20 / 14lb) Level 2... Continue reading
Posted Jan 31, 2021 at CrossFit Rockwall
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Friday, January 29, 2021
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WOD "Tabata This "Cripple WOD"" For Reps: Tabata Calorie Bike -Rest 1 Minute Tabata Sorenson Hold on GHD -Rest 1 Minute Tabata Air Squats -Rest 1 Minute Tabata Hollow Hold -Rest 1 Minute Tabata Russian KB Swings (32 / 24kg)... Continue reading
Posted Jan 28, 2021 at CrossFit Rockwall
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Thursday, January 28, 2021
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LIFT Deadlift Rx - 3x5 reps (60%, 70%, 75%) L2 - 3x5 reps (60%, 70%, 75%) L1 - 5x5 reps WOD 4 Rounds: :30 second Plank 15 Banded DB Deadlifts (50 / 35lb) :30 second Plank 10 Cuban Presses (PVC... Continue reading
Posted Jan 27, 2021 at CrossFit Rockwall
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Wednesday, January 27, 2021
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WOD 8 Sets: (on the Rower) :15 second Sprint :30 second Hard Pace :45 second Recovery Pace *Rest 3 Minutes Between Sets **During the 3 Minute Rest, perform :45 second Jump Rope Post on the WOD to comments. Click here... Continue reading
Posted Jan 26, 2021 at CrossFit Rockwall
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Back Squat Max: 152kg
Toggle Commented Jan 26, 2021 on Monday, January 18, 2021 at CrossFit Rockwall
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