Edward Blanch

About Edward Blanch

Posts by Edward Blanch:

January 15, 2015

Friday January 16, 2015

Strength WOD

Split Jerk Technique Work

(Keep the weight light and drill speed and footwork)

WOD

12 Shoulder to Overhead

21 Sit ups

500 m Row

3 Rounds

Fitness (115)

RX (155)

RX+ (165)

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January 15, 2015

Thursday January 14. 2015

Skill WOD

Muscle up progressions

Coaches will provide you with a series of drills that will help you get your first muscle or improve your efficiency in executing muscle ups

WOD

1 Minute at Each Station

Pull ups

Burpees

Box Jumps

Power Snatches

1 Minute of Rest

3 Rounds

Score = Total Reps

Fitness (75/55)

RX (95/65)

RX+ (105/70)

Coach Franey keeping a tight midline

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January 14, 2015

Wednesday January 14th, 2014

Sorry everyone for the late post of today’s “sample” workout. The plan is for when we start we will be releasing the workouts at 8 PM. We know that feeling of anticipating tomorrow’s wod.

Strength WOD

Deadlift 3/3/3/3/3

Go heavier than last week but stay with a load that you can safely lower to the ground

“Diane”

21-15-9

Deadlifts

Handstand Push Ups

Fitness (185/125)

RX (225/155)

RX+ (245/165)

Coach Brian deadlifting

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January 12, 2015

Tuesday January 13th, 2015

Skill WOD

Double Under Ladder

10-20-30-40-50-40-30-20-10

(If you do not have double unders use this as a time to practice)

10 minute time cap

WOD

40 Calorie Row

40 Kettlebell Swings

4 Rounds

Fitness (26/18)

RX (35/26)

RX+ (53/35)

Kettlebells from the Cove’s park workout days

[caption id="attachment_1151" align="aligncenter" width="684"]

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January 11, 2015

Monday January 12, 2015

Strength WOD

3 Front Squats OTMEM

(On The Minute Every Minute)

Go HEAVY

WOD

5 Power Cleans

7 Front Squats

9 Burpees over the Bar

5 Rounds

(17 minute time cap)

Fitness (95/65)

RX (135/95)

RX+ (155/105)

Liz Powell of Patriot Crossfit front squat workout

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January 11, 2015

Sunday January 11th, 2012

REST DAY

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January 10, 2015

Saturday January 10, 2015

Partner WOD

50 Calorie Row

100 Medicine Ball Cleans

Rest 2 Minutes

50 Calorie Row

50 Burpees

Rest 2 Minutes

50 Calorie Row

100 Sit ups

Both partners work at the same time and switch movements whenever they want to, both partners rest as well

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January 8, 2015

Friday January 9th, 2015

Skill WOD

15 Minutes to work on Squat Snatch

(work on form and technique not load)

WOD

10 Power Snatches

30 Walking Lunges

5 Rounds

Fitness (75/55)

RX (95/65)

RX+ (115/75)

US Olympian Chad Vaughn Snatching 285 with relative ease!

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January 8, 2015

Thursday January 8th, 2015

Strength WOD

Deadlift 5/5/5/5/5

** between each set 10 ring push ups **

WOD

500 meter row x 3

** Rest 3 minutes between efforts **

Score = Slowest Time

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January 7, 2015

Wednesday January 7th, 2015

Strength WOD

Push Jerk 3/3/3/3/3

WOD

7 Hang Cleans

14 Box Jumps

7 Rounds

Fitness (115/75) (20/14)

RX (135/95) (24/20)

RX+ (165/110) (24/20)

[caption id="attachment_1090" align="aligncenter" width="200"]

Coach Franey with the gun show![/caption]

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