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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
Naturally based Haircare

Tuesday


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

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Technique Work

Clean and Jerk (Work up with technique/ group practice)

May split class into two group if any want to work independently towards heavy single. Most will work up as a group for a technique.

WOD

Metcon (AMRAP – Rounds and Reps)

11 MINUTE AMRAP

8 Burpees over bar

8 Clean and Jerks

8 Calorie Row/Bike or 100m Run

Lvl 1: 65/45

Lvl 2: 75/55

Lvl 3: 95/65

Finisher

Skill & Joint Health -Carry’s/SLDL/RHE (Weight)

A1) Farmer’s Walk 3 x 25 meters

A2) Single Leg Deadlift (1 kettlebell held in trail leg hand) 3 x 8 reps (per leg)

A3) Reverse Hyperextension or Back Extentions 3 x 10

A4) Plank 3 x :30-1:00

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Monday


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

Overhead Squat (Find a heavy single. Form must be as good as can b)

If you lack the flexibility for OHS then a Front squat would be a good substitution

WOD

Metcon (AMRAP – Reps)

4 minute AMRAP of:

– 10 Overhead Squats (Lvl 1= Goblet Squats)

– 5 Ring Rows (Lvl 3= 3 Muscle Ups)

– 5 Push-ups

2 minute jog/run/row @ aerobic threshold

4 minute AMRAP of:

– 10 Overhead Squats (Lvl 1= Goblet Squats)

– 10 Toes to Bar (Lvl 1= V-Ups)

2 minute jog/run/row @ aerobic threshold

4 minute AMRAP of:

– 10 Overhead Squats (Lvl 1= Goblet Squats)

– 10 Pull-ups

Finisher

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Monday


CrossFit Blaze – CrossFit

View Public Whiteboard

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

Overhead Squat (Find a heavy single. Form must be as good as can b)

If you lack the flexibility for OHS then a Front squat would be a good substitution

WOD

Metcon (AMRAP – Reps)

4 minute AMRAP of:

– 10 Overhead Squats (Lvl 1= Goblet Squats)

– 5 Ring Rows (Lvl 3= 3 Muscle Ups)

– 5 Push-ups

2 minute jog/run/row @ aerobic threshold

4 minute AMRAP of:

– 10 Overhead Squats (Lvl 1= Goblet Squats)

– 10 Toes to Bar (Lvl 1= V-Ups)

2 minute jog/run/row @ aerobic threshold

4 minute AMRAP of:

– 10 Overhead Squats (Lvl 1= Goblet Squats)

– 10 Pull-ups

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
Replace V-Ups with Supermen

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Partner Saturday


CrossFit Blaze – CrossFit

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WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 25mins

30 Burpees

30 Ring Rows

30 Power Cleans

**Partners must both go run 200 meters on every 4th minute (Minute 0, 4, 8, 12, 16, 20 etc.)

**Only 1 partner works at a time except during runs (performed simultaneously)

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Partner Saturday


CrossFit Blaze – CrossFit

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WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20mins

30 Burpees

30 Air Squat Jumps

30 Power Cleans

**Partners must both go run 200 meters on every 4th minute (Minute 0, 4, 8, 12, 16, 20 etc.)

**Only 1 partner works at a time except during runs (performed simultaneously)

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Friday


CrossFit Blaze – CrossFit

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Warm-up

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Friday


CrossFit Blaze – CrossFit

View Public Whiteboard

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
Run 500m 1st

Strength

DB Push-Press (5 sets of 5)

WOD

Metcon (AMRAP – Reps)

12 MINUTE ASCENDING LADDER (5, 6, 7, 8, 9, 10… ETC)

Push Press

Pull-up

Box Jump 24/20

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Friday


CrossFit Blaze – CrossFit

View Public Whiteboard

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
Run 500m 1st

Strength

DB Rows (3 sets of 10 per arm)

WOD

Metcon (AMRAP – Reps)

12 MINUTE ASCENDING LADDER (5, 6, 7, 8, 9, 10… ETC)

Push Press

Pull-up

Box Jump

Lvl 1: 75/55, Ring Rows

Lvl 2: 95/65, Pull-ups

Lvl 3: 115/75, CTB Pull-ups

Finisher

Core Tabata Mix-Up (No Measure)

DB/KB Oblique Crunches

Flutterkicks

Rocking Planks

Jack Knives

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Tis the Season


CrossFit Blaze – CrossFit

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Warm-up

Warm-up Lower and All (No Measure)

3 rounds NFT

10 OHS + Band at Knees+ Passthrough at bottom

30m Death March

30m Gorillas

10 Ring Rows

100m Run

Strength

Back Squat (3x 10 – Last 2 reps should feel heavy)

WOD

Metcon (AMRAP – Rounds and Reps)

2 TOTAL ROUNDS

7 minute AMRAP of:

7 Front Squats

14 Calorie Row

21 Wall Balls

28 Double Unders

2 minute rest

Lvl 1: 75/55,14/10, 60 singles

Lvl 2: 95/65,20/14

Lvl 3: 135/95, 30/24

Finisher

Core Series Workout 4 of 6 (No Measure)

Lateral Flexion- 2 x 15 (DB/KB Windmills)

Ext- 2 x 15 (Back Extensions)

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Tis the Season


CrossFit Blaze – CrossFit

View Public Whiteboard

Warm-up

Warm-up Lower and All (No Measure)

3 rounds NFT

10 OHS + Band at Knees+ Passthrough at bottom

30m Death March

30m Gorillas

10 Ring Rows

100m Run

Strength

Back Squat (3x 10 – Last 2 reps should feel heavy)

WOD

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