BLAZE PARTNER COMPETITION coming April 30th 2016!!
BLAZE PARTNER COMPETITION coming April 30th 2016!!
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ROGUE Equipment – 16′ MACRO AIR Fan
Private shower room with changing area.
Private shower room with changing area.
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Just some of our friendly Coaches
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Blaze Barbell Club
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ZUU & Ankorr integration
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Blaze Fit Kids ~ Ages 4-13
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Premiere skincare
“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

Blaze Throwdown 2016


CrossFit Blaze – CrossFit

View Public Whiteboard

A

Plane Jane Cardio Train (AMRAP – Reps)

Partner 1: Max Calorie Row in 3mins

Partner 2: Max Burpees in 3mins

Rest 2 mins

Partner 1: Max Burpees in 3 mins

Partner 2: Max Calorie Row in 3mins

B

Partner Box Jump-Athlon (AMRAP – Reps)

10min AMRAP

Buy-In Relay Style Run 1000m (200m Intervals)

AMRAP

20 Deadlifts

5 Bear Crawl Laps around planked partner

10 Box Jump Overs

C

Boom goes the dynamite ! (Time)

Partner 1: 50m Lunge w/ wallball overhead

Partner 2: 50m Lunge w/ wallball overhead

140 Wall Balls (Alternating every 20reps)

At 5:00, 8:00, 11:00, 14:00 on the clock both perform 10 HR Pushups an continue working on wall-balls

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Blaze Throwdown 2016


Announcements

Blaze Annual Throwdown 2016 Tomorrow !!

Volunteers and Athletes arrive at 8:00am.
Events will end around 12pm.
Bring your friends and family!

NO REGULAR CLASSES WILL BE HELD

CrossFit Blaze – CrossFit

View Public Whiteboard

A

Plane Jane Cardio Train (AMRAP – Reps)

Partner 1: Max Calorie Row in 3mins

Partner 2: Max Burpees in 3mins

Rest 2 mins

Partner 1: Max Burpees in 3 mins

Partner 2: Max Calorie Row in 3mins

B

Partner Box Jump-Athlon (AMRAP – Reps)

10min AMRAP

Buy-In Relay Style Run 1000m (200m Intervals)

AMRAP

20 Deadlifts

5 Bear Crawl Laps around planked partner

10 Box Jump Overs

C

Boom goes the dynamite ! (Time)

Partner 1: 50m Lunge w/ wallball overhead

Partner 2: 50m Lunge w/ wallball overhead

140 Wall Balls (Alternating every 20reps)

At 5:00, 8:00, 11:00, 14:00 on the clock both perform 10 HR Pushups an continue working on wall-balls

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Fridayyyy


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

10 Burpees

Strength

Power Clean (5×3 – Same weight all sets go up 2-5lbs per week)

WOD

Tillman (Time)

CF Football Benchmark

7 rounds for time

7 Deadlifts 185/125 (RX+ 275/185)(CFFB = 315/205)

200m Sprint

15 Pull-Ups

Rest 45 seconds

Finisher

Easy abs (No Measure)

50-100 ab mat situps

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Fridayyyy


Announcements

Blaze Annual Throwdown 2016 Tomorrow !!

Volunteers and Athletes arrive at 8:00am.
Events will end around 12pm.
Bring your friends and family!

NO REGULAR CLASSES WILL BE HELD

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

10 Burpees

Strength

Power Clean (5×3 – Same weight all sets go up 2-5lbs per week)

WOD

Tillman (Time)

CF Football Benchmark

7 rounds for time

7 Deadlifts 185/125 (RX+ 275/185)(CFFB = 315/205)

200m Sprint

15 Pull-Ups

Rest 45 seconds

Finisher

Easy abs (No Measure)

50-100 ab mat situps

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Thursday Week 2


CrossFit Blaze – CrossFit

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Warm-up

Warm – Brand X arms and bears (No Measure)

3 RNFT

10 arm circles, forward and backward

10 arm swings, front to back

10 bandy presses

10-meter bear crawl, forward and backward

Strength

Floor Press (3×5 – Same weight all sets May Bench also)

Laying on ground on back. Like a Bench Press.

WOD

Metcon (AMRAP – Rounds and Reps)

3min AMRAP x 4 rounds

3 Thrusters 95/65 (RX+135/95)

6 Lunges (RX+ Jump Lunges)

9 K2E

Rest 1 min b/t Rounds

Finisher

Front Squat (3×5 – All same weight )

May not be able to go heavier than last week due to a leg intensive WOD. Go through the motions anyway as heavy as you can hold form.

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Wednesday Week 2


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

2 Rounds of:

10 Inch worms

10 Hollow Rocks

10 Supermen

10 Groiners

10 Push-ups

10 Lunges

Skill

Turkish Get Up (Work up to 15-20 reps)

WOD

Stations: Chimera (No Measure)

3 rounds – 45sec on / 15sec off

Battle Ropes (Thumbs up, ends up)

V-Ups (RX+= Toes to Bar)

Tire Flips or Movement of Choice

Reverse Bear Crawls

Row or Bike

Rest 1 min between rounds

Finisher

“Legs in the Air” Finisher (No Measure)

Core Complex (5,5,5) x 3-5 Sets

Candlesticks, hip-ups, alternate toe touches

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Tuesday Week 2


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

Deadlift (5RM off 2x 45lb Plates stacked up)

WOD

Metcon (Time)

15-10-5

Hang Power Snatch 95/65 (RX+= 135/95)

Box Jumps 24/20

2 x Wall-Balls

Finisher

Pull-ups (3 x Max Reps STRICT NO KIPPING)

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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Week 2- Big things coming !


CrossFit Blaze – CrossFit

View Public Whiteboard

Warm-up

Warm – Brand X Lower B (No Measure)

3x

:30 bottom of the squat

:30 Spiderman stretch

10 walking lunges

10 bandy side steps

100m Run

Strength

Back Squat (3×5 – All sets same weight go heavy)

Each week we will attempt to raise our Squat weight by 2-5lbs ( 2 for ladies, 5 for men)

WOD

Metcon (Weight)

EMOM 20mins

Min 1- 5 Strict Press @ 85-90% 5RM

Min 2- 10 Toes to Bar or GHD Sit-Ups

Min 3- 15 Sledgehammers per side

Min 4- 20 Lunges w/ med-ball

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Week 2- Big things coming !


CrossFit Blaze – CrossFit

View Public Whiteboard

Warm-up

Warm – Brand X Lower B (No Measure)

3x

:30 bottom of the squat

:30 Spiderman stretch

10 walking lunges

10 bandy side steps

100m Run

Strength

Back Squat (3×5 – All sets same weight go heavy)

Each week we will attempt to raise our Squat weight by 2-5lbs ( 2 for ladies, 5 for men)

WOD

Metcon (Weight)

EMOM 20mins

Min 1- 5 Strict Press @ 85-90% 5RM

Min 2- 10 Toes to Bar or GHD Sit-Ups

Min 3- 15 Sledgehammers per side

Min 4- 20 Lunges w/ med-ball

Finisher

Tabata Plitt Abs Part 2 (AMRAP – Reps)

2 Rounds

1:00 – W’s

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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THrowback Partner WOD


CrossFit Blaze – CrossFit

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Metcon (Time)

2 Person WOD

-50 Thrusters each w/ bar

-Put on 15’s or 25’s on bar

-Partner walk 500m w/bar

-25 Pushups each on barbell

-25 Push Press each parnter

-Run 500m as team

-Strip bar and perform 50 Thrusters each w/bar

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