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Creating WOD’s since 2009
Creating WOD’s since 2009

Terrriffffic Tuesday


CrossFit Blaze – CrossFit

We are TWO weeks away from some new Maxes and then we will begin a new training cycle with some fun new additions!! Stay Tuned!!

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

Shoulder Press (Week 3( 3-3-3 + AMRAP))

All Numbers based below based off 90% of 1RM

Warmup sets

40% x 5

50% x 5

60% x 3

Working Sets-

75% x 8

85% x 6

90% x 3+ AMRAP

WOD

()

Finisher

()

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Terrriffffic Tuesday


CrossFit Blaze – CrossFit

We are TWO weeks away from some new Maxes and then we will begin a new training cycle with some fun new additions!! Stay Tuned!!

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

Shoulder Press (Week 3( 3-3-3 + AMRAP))

All Numbers based below based off 90% of 1RM

Warmup sets

40% x 5

50% x 5

60% x 3

Working Sets-

75% x 8

85% x 6

90% x 3+ AMRAP

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Monday squat day


CrossFit Blaze – CrossFit

Warm-up

Quick Feet Warmup (No Measure)

Perform 10 of Each Movement for 2 Rounds

1. Two Feet Side to Side

2. Two Feet Front to Back

3. Ali Shuffle

4. Quick Touches (“Pitter Patter”)

5. Single Leg Front/ Back

6. Single Leg Side/Side
10 Leg Swings in all directions

Strength

Back Squat (Week 3 (3-3-3+ AMRAP) )

All Numbers based below based off 90% of 1RM

Warmup sets

40% x 5

50% x 5

60% x 3

Working Sets-

75% x 8

85% x 6

90% x 3+ AMRAP

WOD

Metcon (Time)

Buy-In = 50 Front Rack Walking Lunges 45/35

21-15-9

Air Squats (RX+= Barbell Front squats 45/35)

KBS 53/35 (RX+= 70/53)

Burpees

100m Run After Each Set

Finisher

Metcon (No Measure)

100 Ab-mat Sit-ups

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Monday squat day


CrossFit Blaze – CrossFit

Warm-up

Quick Feet Warmup (No Measure)

Perform 10 of Each Movement for 2 Rounds

1. Two Feet Side to Side

2. Two Feet Front to Back

3. Ali Shuffle

4. Quick Touches (“Pitter Patter”)

5. Single Leg Front/ Back

6. Single Leg Side/Side

Strength

Back Squat (Week 3 (3-3-3+ AMRAP) )

WOD

()

Finisher

()

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Try this Again


CrossFit Blaze – CrossFit

Metcon (Time)

4 Rounds

20 Wall Balls

15 Push-ups

20 Box Jumps

20 Push Press

30 DU’s

400m Run

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Tonight Only!

ATTENTION!!

6:30 Class changed to Open Gym for Coaches meeting.

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6/26/15


CrossFit Blaze – CrossFit

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
BEFORE STARTING – 500m Row

Strength

Floor Press (Week 2 of 4 (6-6-6+ AMRAP))

Laying on ground on back. Like a Bench Press.
All Numbers based below based off 90% of 1RM

Warmup sets

40% x 5

50% x 5

60% x 3

Working Sets-

70% x 6

80% x 6

85% x 6+ AMRAP

WOD

()

Finisher

()

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6/26/15


CrossFit Blaze – CrossFit

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
BEFORE STARTING – 500m Row

Strength

Floor Press (Week 2 of 4 (6-6-6+ AMRAP))

Laying on ground on back. Like a Bench Press.
All Numbers based below based off 90% of 1RM

Warmup sets

40% x 5

50% x 5

60% x 3

Working Sets-

70% x 6

80% x 6

85% x 6+ AMRAP

WOD

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

100m Run

10 HR Push-Ups

13 Double KB/DB Situps (Total)

16 Overhead Barbell Lunges 75/55 (RX+ 95/65)

Rest :20sec
https://www.youtube.com/watch?v=-l_yZFg3q-I

KB Situp Like this but with both hands holding KB or DB

Finisher

Core Series Workout 1 of 6 (No Measure)

Alternate movements

Rotation – 2 x 20 (Seated Russian Twists)

Flexion – 2 x 12 (Single Leg Jack knives)

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6/26/15


CrossFit Blaze – CrossFit

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
BEFORE STARTING – 500m Row

Strength

Floor Press (Week 2 of 4 (6-6-6+ AMRAP))

Laying on ground on back. Like a Bench Press.
All Numbers based below based off 90% of 1RM

Warmup sets

40% x 5

50% x 5

60% x 3

Working Sets-

70% x 6

80% x 6

85% x 6+ AMRAP

WOD

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

100m Run

10 HR Push-Ups

13 Double KB/DB Situps (Total)

16 Overhead Barbell Lunges 75/55 (RX+ 95/65)

Rest :20sec
https://www.youtube.com/watch?v=-l_yZFg3q-I

KB Situp Like this but with both hands holding KB or DB

Finisher

Core Series Workout 1 of 6 (No Measure)

Alternate movements

Rotation – 2 x 20 (Seated Russian Twists)

Flexion – 2 x 12 (Single Leg Jack knives)

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6/25/15


CrossFit Blaze – CrossFit

Warm-up

7min Hammie (No Measure)

7min AMRAP

30ft Airplanes

30ft Crab Walk

30ft Swooping Death March

100m Run

30ft Lunges

10 Band @ Knee PVC/Barbell OHS

Strength

Deadlift (Week 2 (6-6-6+ AMRAP) )

All Numbers based below based off 90% of 1RM

Warmup sets

40% x 5

50% x 5

60% x 3

Working Sets-

70% x 6

80% x 6

85% x 6+ AMRAP

WOD

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