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Coach Dan
Recent Activity
Friday, June 11, 2021
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WOD For Time: (25 Minute Time Cap) 50 DB Shoulder-to-overhead 50 DB Deadlifts 50 GHD Sit-ups 100 Single-arm DB Overhead Squats 50 GHD Sit-ups 50 DB Deadlifts 50 DB Shoulder-to-overhead *50 / 35lbs Level 2 : For Time: (25 Minute... Continue reading
Posted 2 days ago at CrossFit Rockwall
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Thursday, June 10, 2021
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LIFT Clean Rx - EMOM 15 x1 (76% x5, 80% x5, 84% x5) - 5 minutes to work to heavy single L2 - EMOM 15 x1 (76% x5, 80% x5, 84% x5) - 5 minutes to work to heavy single... Continue reading
Posted 3 days ago at CrossFit Rockwall
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Wednesday, June 9, 2021
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WOD 4 sets: 300 meter Run 8 Kneeling Jump to Box Jump (24 / 20") -rest 30 seconds 12 Wall Ball Shots (30 / 20lb) 12 Banded KB Russian Swings (24 / 16kg) 9 / 6 Calorie Row -rest 90... Continue reading
Posted 4 days ago at CrossFit Rockwall
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Tuesday, June 8, 2021
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WOD For Reps: 5 Minutes Bar Muscle-ups 4 Minutes Wall Walks 3 Minutes Strict Toes-to-bar 2 Minutes Hand Release Burpees 1 Minute Barbell Bent Over Rows (52 / 30kg) Accessory 3 Sets NOT For Time: 10 DB Lat Pull-over :30... Continue reading
Posted 5 days ago at CrossFit Rockwall
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Monday, June 7, 2021
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LIFT Snatch Rx - EMOM 15 x1 (76% x5, 80% x5, 84% x5) - 5 minutes to work to heavy single L2 - EMOM 15 x1 (76% x5, 80% x5, 84% x5) - 5 minutes to work to heavy single... Continue reading
Posted 6 days ago at CrossFit Rockwall
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Friday, June 4, 2021
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WOD "Morgan" 4 Rounds For Time: 6 Cleans (83 / 50kg) 8 Burpee Box Jump Overs (24 / 20") 10 Pull-ups 2 Rope Climbs Level 2 : 4 Rounds For Time: 6 Cleans (65 / 40kg) 8 Burpee Box Jump... Continue reading
Posted Jun 3, 2021 at CrossFit Rockwall
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Thursday, June 3, 2021
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Lifts Clean Rx - EMOM 15 x1 (70% x15) L2 - EMOM 15 x1 (70% x15) L1 - 15x 1 rep (+2-3 kg) Barbell Floor Press Rx - 5 x 3 (+2-5kg) Accessory 3 sets For Quality: 7 Ring Dips... Continue reading
Posted Jun 2, 2021 at CrossFit Rockwall
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Wednesday, June 2, 2021
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LIFT Snatch Rx - Snatch - EMOM 15 x1 (70% x15) L2 - Snatch - EMOM 15 x1 (70% x15) L1 - Snatch - 15x 1 rep (+1-2 kg) WOD AMRAP 10 Minutes: 30 second Cross Body KB Hold, R... Continue reading
Posted Jun 1, 2021 at CrossFit Rockwall
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Tuesday, June 1, 2021
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WOD 3 sets: 60 second Row 12 Back Rack Walking Lunges (61 / 43kg) -60 second rest between sets 3 sets: 60 second Jump Rope 15 V-ups 18 Russian KB Swings (24 / 16kg) -60 second rest between sets Body... Continue reading
Posted May 31, 2021 at CrossFit Rockwall
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Friday, May 28, 2021
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WOD 3 Rounds For Time: 15 Single Arm Devil Press (70 / 50lb) 20 / 17 Calorie Row 15 Single Arm DB Thrusters (70 / 50lb) Accessory 3 Rounds NOT For Time: 10 / 10 / 10 Three Way Raise... Continue reading
Posted May 27, 2021 at CrossFit Rockwall
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Thursday, May 27, 2021
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WOD "J-fly" Every 4 Minutes For 6 Rounds: 400 meter Run Accessory 3 sets NOT For Time: 1 Minute Deadbugs :30 / :30 second Elbow Plank Hold 10 Rower Seat Rollouts Level 2 : Every 4 Minutes For 6 Rounds:... Continue reading
Posted May 26, 2021 at CrossFit Rockwall
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Wednesday, May 26, 2021
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LIFT Clean Rx - EMOM 15 x1 (74% x5, 78% x5, 82% x5) L2 - EMOM 15 x1 (74% x5, 78% x5, 82% x5) L1 - 15x 1 rep (+2-3 kg) WOD Every 2 Minutes For 5 Rounds: 5 Sumo... Continue reading
Posted May 25, 2021 at CrossFit Rockwall
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Tuesday, May 25, 2021
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WOD 3 Rounds For Time: 50ft Handstand Walking 4 Rope Climbs -1 minute Rest- 3 Rounds For Time: 12 DB Floor Press (70 / 50lb) 12 Pendlay Rows (52 / 30kg) -1 minute Rest- 3 Rounds For Time: 12 Push-ups... Continue reading
Posted May 24, 2021 at CrossFit Rockwall
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Monday, May 24, 2021
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LIFT Snatch Rx - EMOM 15 x1 (74% x5, 78% x5, 82% x5) L2 - EMOM 15 x1 (74% x5, 78% x5, 82% x5) L1 - 15x 1 rep (+1-2 kg) WOD For Time: 80 Double-unders 500 meter Row 20... Continue reading
Posted May 23, 2021 at CrossFit Rockwall
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Friday, May 21, 2021
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WOD “AJ Shenanigans” For Time: (teams of 3) 60 Calorie Row 60 Russian KB Swings (32 / 24kg) 60 Single Arm DB Power Snatch (50 / 35lb) 100 meter Run (all partners) 60 Hang Power Cleans (61 / 35kg) 60... Continue reading
Posted May 20, 2021 at CrossFit Rockwall
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Thursday, May 20, 2021
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LIFT Clean Rx - EMOM 15 x1 (72% x5, 76% x5, 80% x5) L2 - EMOM 15 x1 (72% x5, 76% x5, 80% x5) L1 - 15x 1 rep (+1-2 kg) WOD 3 Sets For Quality: 10 Hanging Oblique Tucks,... Continue reading
Posted May 19, 2021 at CrossFit Rockwall
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Wednesday, May 19, 2021
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LIFT Barbell Floor Press Rx - 5x5 reps (+2-5 kg) L2 - 5x5 reps (+2-5 kg) L1 - 5x5 reps (+2-5 kg) WOD 7 Rounds For Time: 9 Strict Handstand Push-ups 7 Ring Dips 50 Double-unders Level 2 : 7... Continue reading
Posted May 18, 2021 at CrossFit Rockwall
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Tuesday, May 18, 2021
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LIFT Snatch Rx - EMOM 15 x1 (72% x5, 76% x5, 80% x5) L2 - EMOM 15 x1 (72% x5, 76% x5, 80% x5) L1 - 15x 1 rep (+1-2 kg) WOD 12 Minutes: 6 Reverse Lunges, each leg 8... Continue reading
Posted May 17, 2021 at CrossFit Rockwall
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1
Monday, May 17, 2021
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WOD "Helen" 3 Rounds For Time: 400 meter Run 21 KB Swings (24 / 16kg) 12 Pull-ups 2 Sets NOT For Time: 10 Half Kneeling KB Chop and LIft, each side 10 Tall Kneeling KB Horn Curls 10 Half Kneeling... Continue reading
Posted May 16, 2021 at CrossFit Rockwall
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Friday, May 14, 2021
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WOD 4 Rounds For Time: 100 meter Farmers Carry (70 / 50lb) 15 GHD Sit-ups 4 - 6 - 8 - 10 Push Press (61 / 43kg) 3 Rounds NOT For Time: 10 Hanging Tuck Flutters 5 Eccentric Ring Dips... Continue reading
Posted May 13, 2021 at CrossFit Rockwall
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Thursday, May 13, 2021
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LIFT Clean Rx - EMOM 15 x1 (70% x5, 74% x5, 78% x5) L2 - EMOM 15 x1 (70% x5, 74% x5, 78% x5) L1 - 15x 1 rep (+2-3 kg) WOD 4 Sets: 1 Shuttle Run (25 & 50m... Continue reading
Posted May 12, 2021 at CrossFit Rockwall
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Wednesday, May 12, 2021
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WOD Every 5 minutes For 25 Minutes: 400 Meter Run 8 DB Hang Muscle Snatches, each arm (50 /35lb) 10 Back Squats (70 / 45kg) Level 2 : Every 5 minutes For 25 Minutes: 400 Meter Run 8 DB Hang... Continue reading
Posted May 11, 2021 at CrossFit Rockwall
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Tuesday, May 11, 2021
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WOD For Time: 100 Burpee Pull-ups Upper Body Pump 3 Rounds NOT For Time: 12 / 12 Cross Body Supinated Raises 8 / 8 Single Arm DB Floor Press (:05 second eccentric Phase) 25 Banded Bicep Curls Level 2 :... Continue reading
Posted May 10, 2021 at CrossFit Rockwall
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1
Monday, May 10, 2021
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LIFT Snatch Rx - EMOM 15 x1 (70% x5, 74% x5, 78% x5) L2 - EMOM 15 x1 (70% x5, 74% x5, 78% x5) L1 - 15x 1 rep (+1-2 kg) WOD 3 x AMRAP 3 Minutes: 20 DB Box... Continue reading
Posted May 9, 2021 at CrossFit Rockwall
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Friday, May 7, 2021
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WOD AMRAP 20 Minutes: (w/ a partner) 200 Meter Run w/ Medicine Ball 10 Wall Ball Shots (20 / 14lb) 10 Chest-to-bar Pull-ups *Teams work in an "I GO, YOU GO" Fashion Unitl 20 Minutes is up Level 2 :... Continue reading
Posted May 6, 2021 at CrossFit Rockwall
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