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“I’m thankful for great support from Coaches and fellow Crossfitters”.
“I’m thankful for great support from Coaches and fellow Crossfitters”.
“Becoming a member at CrossFit Blaze has benefitted me in so many ways.”
“Becoming a member at CrossFit Blaze has benefitted me in so many ways.”
“The coaches will show you scaled versions for any age and fitness level”
“The coaches will show you scaled versions for any age and fitness level”
Creating WOD’s since 2009
Creating WOD’s since 2009
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Fun Saturday


CrossFit Blaze – CrossFit

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WOD

Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

10 Push Press, 115#

10 Kettlebell Swings, 53#

10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here

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Fun Friday


CrossFit Blaze – CrossFit

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Warm-up

Warm Roxanne (No Measure)

You don’t have to turn on the red light

Strength

Deadlift (Find a set of 3 ( Do not push too hard ) I mean it)

WOD

Metcon (Time)

4 Rounds

100m Farmers Carry

15 Push-ups (RX+= Ring Dips)

100m Sprint

Rest 1min

Finisher

Metcon (No Measure)

50-100 Ab-mat Situps

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Thursday


CrossFit Blaze – CrossFit

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Warm-up

Warm- LStart Total -BB Shrugged (No Measure)

3 minutes total

30 seconds of bike or row @ 75% effort

30 seconds easy pace

+

T-Spine mobility on roller for 2 minutes

Banded Pigeon for 2 min/leg

+

Overhead squat hold at bottom position – 3 x 10 seconds perfect hold

+

2-3 sets not for time:

5-8 Ring rows, focus on squeezing scaps in the back

20 seconds of front leaning rest on floor or on the Rings, focus on tight core and externally rotated shoulders

10 Perfect air squats

Strength

DB Floor Press (3×10- Same weight all sets)

WOD

Metcon (AMRAP – Rounds and Reps)

3min AMRAP

10 Wall-Balls

5 Hang Power Cleans 95/65 (RX+135/95)

1 Rope Climb

Rest 1 min x 3 sets

*Rest 2 minutes betweeen rounds.

Finisher

Back and Bi’s #W2 (Weight)

3-5 rnds

KB handle Curls x 15

KB/DB bent over rows x 10 (per arm)

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Wednesday


CrossFit Blaze – CrossFit

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Warm-up

Heroic Warmup (No Measure)

10 Jumping Jacks

10 Push-ups

10 Flap Jacks

10 Groiners

10 Air Squats

10 Frog Jumps

10 Sit-ups

10 Burpees

Skill

Death by 10meters (Distance)

Death by 10meters

Perform 1 x 10m run on min 1

Perform 2 x 10m run on min 2

Perform 3 x 10m run on min 3…

Till Failure

WOD

Big Station (No Measure)

3 rounds

of :30/:30s Work + Swap w/ partner

-Situps + Feet throw

-Partner Hang + Zuu Straddle Jumps

-Atomic Situps + Invisible Chair

-DB Front Squats + Plank

Rest 1min

Finisher

Easy abs (No Measure)

50-100 ab mat situps

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Tuesday’s Gone


CrossFit Blaze – CrossFit

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Warm-up

Warm-up A (No Measure)

2 Rounds of:

1 Minute of jump rope

1 minute of light kettlebell swings

Followed by

1 Rounds of:

10 Inch worms

10 Hollow Rocks

10 Supermen

10 Groiners

10 Push-ups

10 Lunges

Strength

Chin Ups (3 sets – May go weighted As many reps as possible)

WOD

Metcon (Time)

Complete in ANY order for time

100 Ab-Mat situps

100 Wall-Balls

60 Pull-Ups (RX+= CTB)

Finisher

Tabata Plitt Abs Part 2 (AMRAP – Reps)

2 Rounds

1:00 – V-ups

1:00 – Side Plank Reps Left

1:00 – Side Plank Reps Right

1:00 – Med-Ball Trios (R+L+Both)

Rest 2min

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Monday Week 2


CrossFit Blaze – CrossFit

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Warm-up

Quick and Simple (No Measure)

3 sets

10 PVC Passthroughs

10 Ring Rows

10 Push-Ups

20 Lunges w/Knee Hug

100m Run

Strength

Front Squat (5×3- same weight all sets )

WOD

()

Finisher

Tabata Plitt Abs Part 1 (AMRAP – Reps)

2 Rounds

1:00 – Anchored Sit-ups

1:00 – Russian Twist (body weight)

1:00 – Ankle Biters

1:00 – Bicycles

Rest 2min

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Monday Week 2


CrossFit Blaze – CrossFit

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Warm-up

Quick and Simple (No Measure)

3 sets

10 PVC Passthroughs

10 Ring Rows

10 Push-Ups

20 Lunges w/Knee Hug

100m Run

Strength

Front Squat (5×3- same weight all sets )

WOD

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

250m Run or Row

12 Burpees

12 Box Jumps

Finisher

Tabata Plitt Abs Part 1 (AMRAP – Reps)

2 Rounds

1:00 – Anchored Sit-ups

1:00 – Russian Twist (body weight)

1:00 – Ankle Biters

1:00 – Bicycles

Rest 2min

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Help


CrossFit Blaze – CrossFit

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Metcon (Time)

4 rounds

500m Run

15 Db Squat Cleans

40 Double Unders

100m Farmers Carry

30 Wall-Balls

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Friday


CrossFit Blaze – CrossFit

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Warm-up

Quick and Simple (No Measure)

3 sets

10 PVC Passthroughs

10 Ring Rows

10 Push-Ups

20 Lunges w/Knee Hug

100m Run

Strength

Back Squat (Find a heavy single rep ( no fails))

WOD

Metcon (Time)

5 rounds

5 Deadlifts 185/125(RX+ 245/145)

10 Pull-ups

15 Box Jumps

Finisher

Plank Finisher (No Measure)

5:00 Total Plank Time in as few sets as possible.

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Thursday


CrossFit Blaze – CrossFit

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Warm-up

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