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Coach Dan
Recent Activity
Friday, April 9, 2021
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WOD For Time: 3 Rounds of: 10 Strict Handstand Push-ups 10 DB Hang Power Cleans (50 / 35lb) 50 Double-unders -Rest 1 Minute 3 Rounds of: 10 Kipping Handstand Push-ups 10 / 10 DB Snatches (50 / 35lb) 50 Double-unders... Continue reading
Posted 4 days ago at CrossFit Rockwall
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Thursday, April 8, 2021
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LIFT Barbell Floor Press Rx - work up to an easy, but not light, set of 5 reps for 3 sets L2 - work up to an easy, but not light, set of 5 reps for 3 sets L1 -... Continue reading
Posted 5 days ago at CrossFit Rockwall
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Wednesday, April 7, 2021
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LIFT Clean Rx - Clean Pull + Floating Clean + Front Squat - 5x (1+1+1) reps (60%) L2 - Clean + Front Squat - 5x (1+1) reps (60%) L1 - Power Clean + Front Squat - 5x (1+1) reps WOD... Continue reading
Posted 6 days ago at CrossFit Rockwall
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Tuesday, April 6, 2021
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WOD 3 x 5 Minute Rounds: 200 Meter Farmers Carry (50 / 35lb) Then, as many rounds as possible of: 10 Chest-to-bar Pull-ups 50ft Handstand Walk -Rest 2 Minutes Between Rounds Accessory 3 Rounds of: 6 DB Robot (light) 10... Continue reading
Posted 7 days ago at CrossFit Rockwall
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Monday, April 5, 2021
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LIFT Snatch Rx - Snatch Pull to Hip + Floating Snatch + Overhead Squat - 5x (1+1+1) reps (60%) L2 - Snatch + Overhead Squat - 5x (1+1) reps (60%) L1 - Power Snatch + Overhead Squat - 5x (1+1)... Continue reading
Posted Apr 4, 2021 at CrossFit Rockwall
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Friday, April 2, 2021
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WOD Every 4 Minutes For 4 Sets: 10 Floor Press (70 / 45kg) 3 Rope Climbs 20 / 17 Calorie Row Body Love 2 Sets: (one on each side) Shoulder Stretch Sequence A Level 2 : Every 4 Minutes For... Continue reading
Posted Apr 1, 2021 at CrossFit Rockwall
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Thursday, April 1, 2021
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WOD 5-10-15-20-15-10-5 Reps For Time of: Wall Ball Shots (30 / 20lb) Toes-to-bar Box Jump Overs (24 / 20") Accessory / Body Love 3 sets of: 6-8 Goblet Kossack Squats, each leg :15 sec Staggered Stance Hamstring Stretch (R /... Continue reading
Posted Mar 31, 2021 at CrossFit Rockwall
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Wednesday, March 31, 2021
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WOD "Mike & Pam" 2 Rounds For Time: 800 Meter Run 40 Sit-ups 30 Air Squats 20 Push-ups 10 Strict Pull-ups Cash-out: 400 meter Run Level 2 : 2 Rounds For Time: 600 Meter Run 40 Sit-ups 30 Air Squats... Continue reading
Posted Mar 30, 2021 at CrossFit Rockwall
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Tuesday, March 30, 2021
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LIFT Push Press 5 Rounds For Load: - 5 Push Press - :50 second Shoulder Press (PVC) WOD AMRAP 14 Minutes: (with a partner) 6 Strict Handstand Push-ups 30 Double-unders 8 Supine Ring Rows *you go, I go with your... Continue reading
Posted Mar 29, 2021 at CrossFit Rockwall
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Monday, March 29, 2021
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WOD 8 Rounds: :20 Run :10 Walk Immediately Into: 2 Minute DB Walking Lunges (30 / 20lbs) -1 Minute Rest 3 Rounds 15 Hang Power Cleans (43 / 30kg) 15 Bar-facing Burpees Accessory 3 Sets: 6 Goblet Kang Squats (moderate-heavy)... Continue reading
Posted Mar 28, 2021 at CrossFit Rockwall
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Friday, March 26, 2021
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WOD "Open WOD 21.3 / 21.4" For Time: (15 Minute Time Cap) 15 Front Squats (43 / 30kg) 30 Toes-to-bar 15 Thrusters (43 / 30kg) Then, Rest 1 Minute before continuing with: 15 Front Squats 30 Chest-to-bar Pull-ups 15 Thrusters... Continue reading
Posted Mar 25, 2021 at CrossFit Rockwall
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Thursday, March 25, 2021
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LIFT Deadlift Rx - Find 1RM L2 - Find 1RM L1 - Heavy Single WOD Body Love: 300 Meter Jog 25ft Inchworms w/ Push-ups 400 Meter Jog 15 Arm Haulers 300 Meter Jog :20 / :20 second Top & Bottom... Continue reading
Posted Mar 24, 2021 at CrossFit Rockwall
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Wednesday, March 24, 2021
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WOD 10-9-8-7-6-5-4-3-2-1 Reps For Time: Front Squats (61 / 43kg) 1 Rope Climb after Each Round Accessory 3 Rounds NOT For Time: 8 / 8 Goblet Kickstand Squat 8 / 8 KB Rack Cursty Squat 8 / 8 Horn Grip... Continue reading
Posted Mar 23, 2021 at CrossFit Rockwall
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Tuesday, March 23, 2021
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WOD Buy-In: 5 Minute Row or Bike For Calories AMRAP 30 Minutes: 50 Box Jumps (20 / 16") 50 Jumping Pull-ups 50 Kettlebell Swings (16 / 12kg) 50 Walking lunges 50 Knees-to-Elbows 50 Push Press (20 / 15kg) 50 Good... Continue reading
Posted Mar 22, 2021 at CrossFit Rockwall
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Monday, March 22, 2021
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LIFT Overhead Squat Rx - Find 1RM L2 - Find 1RM L1 - Heavy Single WOD 3 Sest For Quality: 10 Rower Seat Rollouts 8 / 8 Pallof Press 10 Hip Extensions Post max on the lift to comments. Click... Continue reading
Posted Mar 22, 2021 at CrossFit Rockwall
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Friday, March 19, 2021
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WOD "Open WOD 21.2" For Time: (20 minute Time Cap) 10 DB Snatches (50 / 35lb) 15 Burpee Box Jump Overs (24 / 20") 20 DB Snatches 15 Burpee Box Jump Overs 30 DB Snatches 15 Burpee Box Jump Overs... Continue reading
Posted Mar 18, 2021 at CrossFit Rockwall
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Thursday, March 18, 2021
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LIFT Deadlift Rx - 6x1 rep (55%, 65%, 75%, 85%, 95%, 100% + 1kg) L2 - 6x1 rep (55%, 65%, 75%, 85%, 95%, 100% + 1kg) L1 - 5x1 rep (+1-5 kg) WOD EMOM For 10 Minutes: Clean Pull +... Continue reading
Posted Mar 17, 2021 at CrossFit Rockwall
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Wednesday, March 17, 2021
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WOD For Time: 600 Meter Run 30 Push Jerks (61 / 43kg) 600 Meter Run Accessory For Quality: (Accumulate 90 seconds in each Hold) Active Hang on Pull-up Bar Elbow Plank Hold Arch Hold on Floor 75 Calf Raises Level... Continue reading
Posted Mar 16, 2021 at CrossFit Rockwall
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Tuesday, March 16, 2021
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WOD AMRAP 12 Minutes: 20 / 17 Calorie Row 1 Round of "Cindy" (5 Pull-ups, 10 Push-ups, 15 Air Squats) -Immediately Into- AMRAP 12 Minutes: 15 / 12 Calorie Bike 5 Ring Muscle-ups 12 Goblet Kickstand Squats, each leg (32... Continue reading
Posted Mar 15, 2021 at CrossFit Rockwall
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Friday, March 12, 2021
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WOD "Open WOD 21.1" For Time: (15 Minute Time Cap) 1 Wall Walk 10 Double-unders 3 Wall Walk 30 Double-unders 6 Wall Walks 60 Double-unders 9 Wall Walks 90 Double-unders 15 Wall Walks 150 Double-unders 21 Wall Walks 210 Double-unders... Continue reading
Posted Mar 11, 2021 at CrossFit Rockwall
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Thursday, March 11, 2021
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LIFT Deadlift Rx - 4x3 reps (60%, 70%, 80%, 85%) L2 - 5x3 reps (55%, 65%, 75%, 85%, 95%) L1 - 5x3 reps (+1-5 kg) WOD 2 Rounds NOT For Time: 400 Meter Jog 10 Spiderman Lunges 10 Lateral Lunges... Continue reading
Posted Mar 10, 2021 at CrossFit Rockwall
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Wednesday, march 10, 2021
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WOD For Time: 50 DB Complex *1 Complex = Dumbbell Burpee + Dumbbell Power Clean + Dumbbell Push Press (50 / 35's) -At the start of every minute 25 Double-unders Accessory 3 Sets: McGill Big Three 6 Curl up 6... Continue reading
Posted Mar 9, 2021 at CrossFit Rockwall
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Tuesday, March 9, 2021
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WOD EMOM For 30 Minutes: Minute 1: 100 meter Run Minute 2: 25 / 25 meter Single Arm Farmers Carry (24 / 16kg) Minute 3: 45 seconds Alternating Front Rack Lunge + Box Step up (43 / 30kg) Minute 4:... Continue reading
Posted Mar 8, 2021 at CrossFit Rockwall
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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 Mar 7, 2021 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 Mar 4, 2021 at CrossFit Rockwall
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