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Coach Dan
Recent Activity
Tuesday, November 30, 2021
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WOD AMRAP 7 Minutes: 800 meter Run w/ Remainig Time Toes-to-bar *1 Minute Rest Between Rounds AMRAP 7 Minutes: 800 meter Run w/ Remainig Time Chest-to-bar Pull-ups *1 Minute Rest Between Rounds AMRAP 7 Minutes: 800 meter Run w/ Remainig... Continue reading
Posted Nov 29, 2021 at CrossFit Rockwall
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Wednesday, November 24, 2021
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WOD "Fight Gone Bad" 3 Rounds For Reps: 1 Minute Wall Ball Shots (20 / 14lb) 1 Minute Sumo Deadlift High Pull (35 / 25kg) 1 Minute Box Jumps (24 / 20") 1 Minute Push Press (35 / 25kg) 1... Continue reading
Posted Nov 23, 2021 at CrossFit Rockwall
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Tuesday, November 23, 2021
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LIFT Power Snatch Rx - Power Snatch - 5x3 reps (50%, 60%, 66% x3) - EMOM 10: 2 reps (58%) L2 - Power Snatch - 5x3 reps (50%, 60%, 66% x3) - EMOM 10: 2 reps (58%) L1 - Hang... Continue reading
Posted Nov 22, 2021 at CrossFit Rockwall
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Monday, November 22, 2021
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LIFT Clean & Jerk Rx - Clean & Jerk - 5x (3+1) reps (60%, 70%, 75% x3) - EMOM 8: 1x (1+1) reps (65%) L2 - Clean & Jerk - 5x (3+1) reps (60%, 70%, 75% x3) - EMOM 8:... Continue reading
Posted Nov 21, 2021 at CrossFit Rockwall
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Friday, November 19, 2021
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WOD AMRAP 15 Minutes: 25 GHD Sit-ups 50 DB Power Snatches (50 / 35lb) 75 Push-ups 500 meter Row 25 Single Arm Thrusters (50 / 35lb) Level 2 : AMRAP 15 Minutes: 25 GHD Sit-ups, parallel 50 DB Power Snatches... Continue reading
Posted Nov 18, 2021 at CrossFit Rockwall
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Thursday, November 18, 2021
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LIFT Clean & Jerk Rx - Clean & Jerk - 5x (3+1) reps (60%, 65%, 70% x3) - EMOM 8: 1x (1+1) reps (60%) L2 - Clean & Jerk - 5x (3+1) reps (60%, 65%, 70% x3) - EMOM 8:... Continue reading
Posted Nov 17, 2021 at CrossFit Rockwall
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Wednesday, November 17, 2021
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WOD 8 Rounds of: 25 / 22 Calorie Row & 18 / 15 Calorie Bike 10 Goblet Box Step-ups, 24 / 20" (24 / 16kg) 400 meter Run *:30 second Rest Between Rounds Level 2 : 8 Rounds of: 22... Continue reading
Posted Nov 16, 2021 at CrossFit Rockwall
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Tuesday, November 16, 2021
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LIFT Power Snatch Rx - Power Snatch - 5x3 reps (50%, 56%, 63% x3) - EMOM 10: 2 reps (55%) L2 - Power Snatch - 5x3 reps (50%, 56%, 63% x3) - EMOM 10: 2 reps (55%) L1 - Hang... Continue reading
Posted Nov 15, 2021 at CrossFit Rockwall
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Friday, November 12, 2021
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WOD For Time: 6-9-12-9-6 Reps: DB Floor Press (50 / 35lb) 18-27-36-27-18 Reps: Double-unders - DIrectly Into - 12-9-6-9-12 Reps: Handstand Push-ups Dual DB Bent Over Row (50 / 35lb) - DIrectly Into - 6-9-12-9-6 Reps: Hand-release Push-ups 12-18-24-18-12 Reps:... Continue reading
Posted Nov 11, 2021 at CrossFit Rockwall
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Thursday, November 11, 2021
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WOD "The Seven" 7 Rounds For Time: 7 Handstand Push-ups 7 Thrusters (61 / 43kg) 7 Knees-to-elbows 7 Deadlfits (110 / 75kg) 7 Burpees 7 KB Swings (32 / 24kg) 7 Pull-ups Level 2 : 7 Rounds For Time: 7... Continue reading
Posted Nov 10, 2021 at CrossFit Rockwall
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Wednesday, November 10, 2021
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WOD AMRAP 30 Minutes: 40 / 30 Calorie Bike 400 meter Run *Every 3 rounds perform 10 GHD Sit-ups Level 2 : AMRAP 30 Minutes: 35 / 25 Calorie Bike 300 meter Run *Every 3 rounds perform 10 GHD Sit-ups,... Continue reading
Posted Nov 9, 2021 at CrossFit Rockwall
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Tuesday, November 9, 2021
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WOD 5 Rounds For Time: 10 Push Press (61 / 43kg) 10 Strict Pull-ups 200 meter Run *rest 60 seconds Between Rounds Body Love 2 Sets: :20 Down Dog :20 Spiderman Lunge, L-leg :20 Down Dog :20 Spiderman Lunge, R-leg... Continue reading
Posted Nov 8, 2021 at CrossFit Rockwall
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Monday, November 8, 2021
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WOD Every 90 seconds For 8 Sets: 1st: 60 seconds of - 4 Hang Power Cleans + AMRAP Box Jumps (30 / 24") 2nd: 60 seconds of - 8 DB Walking Lunges (50 / 35lb) + AMRAP AbMat Sit-ups Level... Continue reading
Posted Nov 7, 2021 at CrossFit Rockwall
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Friday, November 5, 2021
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WOD AMRAP 5 Minutes: 9 Bar Muscle-ups 9 Handstand Push-ups 3 Rope Climbs -3 minute Rest- AMRAP 5 Minutes: 6 Bar Muscle-ups 6 Handstand Push-ups 2 Rope Climbs -3 minute Rest- AMRAP 5 Minutes: 3 Bar Muscle-ups 3 Handstand Push-ups... Continue reading
Posted Nov 4, 2021 at CrossFit Rockwall
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Thursday, October 4, 2021
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LIFT Deadlift Rx - Test for 1RM L2 - Test for 1RM L1 - Heavy Single WOD EMOM For 10 Minutes: Odd: 10 Russian KB Swings (32 / 24kg) Even: 10 DB Box Step-overs, 24 / 20" (50 / 35lb)... Continue reading
Posted Nov 3, 2021 at CrossFit Rockwall
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Wednesday, November 3, 2021
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LIFT Jerk Rx - Test for 1RM L2 - Test for 1RM L1 - Heavy Single WOD 2 Rounds For Time: 15 DB Push Jerks (50 / 35lb) 40 Double-unders 15 Pendlay Rows (52 / 30kg) 40 Double-unders -Rest 2... Continue reading
Posted Nov 2, 2021 at CrossFit Rockwall
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Tuesday, November 2, 2021
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WOD 8 Rounds of: 200 meter Run :20 second Rest 15 / 12 Calorie Row :20 second Rest 3 Sets: 10 PVC Pipe Pass Throughs (working hands closer each set) :30 second Foam Roll T-spine Opener :30 second Bottom of... Continue reading
Posted Nov 1, 2021 at CrossFit Rockwall
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Monday, November 1, 2021
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LIFT Front Squat Rx - Test for 1RM - Test for 1RM L2 - Test for 1RM - Test for 1RM L1 - Heavy Single - Heavy Single WOD 3 Rounds NOT For Time: 5 Sweatt Shrugs (light to moderate)... Continue reading
Posted Oct 31, 2021 at CrossFit Rockwall
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Friday, October 29, 2021
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WOD For Time: 20 Hang Power Cleans (52 / 30kg) 30 Chest-to-bar Pull-ups 1200 meter Run 30 Chest-to-bar Pull-ups 20 Hang Power Cleans (52 / 30kg) Body Love 2 sets: :30 second Hip Flexor Hip Circles (R-leg forward) 10 Spiderman... Continue reading
Posted Oct 28, 2021 at CrossFit Rockwall
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Wednesday, October 27, 2021
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WOD Every 3 Minutes For 10 sets: 18 Calorie Bike 12 Toes-to-bar / :45 second Wall Squat Hold 18 No Push-up Burpees Level 2 : Every 3 Minutes For 10 sets: 18 Calorie Bike 12 Knees-to-chest / :45 second Wall... Continue reading
Posted Oct 26, 2021 at CrossFit Rockwall
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Tuesday, October 26, 2021
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WOD AMRAP 20 Minutes: 20 / 17 Calorie Row 15 DB Renegade Rows (50 / 35lb) 10 Turkish Get-ups (50 / 35lb) *Every 4 Minutes 75 Double-unders Accessory 2 sets NOT For Time: 20 Banded Pull-aparts 8 DB Rollbacks (moderate... Continue reading
Posted Oct 25, 2021 at CrossFit Rockwall
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Monday, October 25, 2021
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LIFT Front Squat / Shoulder Press Rx - Warm-up Front Squat and Shoulder Press and then perform the following every 2:00 minutes for 4 sets: 1 Front Squat (95%) 1 Shoulder Press (95%) (Power Clean from floor) L2 - Warm-up... Continue reading
Posted Oct 24, 2021 at CrossFit Rockwall
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Friday, October 22, 2021
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WOD 3 Rounds For Time: 500 meter Row 12 Deadlfits (bodyweight) 21 Box Jumps (24 / 20") 400 Meter Run 21 KB Swings (24 / 16kg) 12 Pull-ups Level 2 : 3 Rounds For Time: 500 meter Row 12 Deadlfits... Continue reading
Posted Oct 21, 2021 at CrossFit Rockwall
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Thursday, October 21, 2021
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LIFT Deadlift / Jerk Rx - Warm-up Deadlift and Jerk, then perform the following every 2:30 minutes for 4 sets: 1 Deadlift (90%) 1 Jerk (90%) L2 - Warm-up Deadlift and Jerk, then perform the following every 2:30 minutes for... Continue reading
Posted Oct 20, 2021 at CrossFit Rockwall
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Wednesday, October 20, 2021
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WOD EMOM For 20 Minutes: (with a partner) 5 Thrusters (61 / 43kg) 5 Burpees *While partner A performs the reps, Partner B accumulates :35 second Bar Hang in the minute. Each minute partners switch Level 2 : EMOM For... Continue reading
Posted Oct 19, 2021 at CrossFit Rockwall
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