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ROGUE Equipment – 16′ MACRO AIR Fan
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Private shower room with changing area.
Just some of our friendly Coaches
Just some of our friendly Coaches
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Blaze Barbell Club
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Personal Training
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Free Clinics & Workshops
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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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Closed for Classes


CrossFit Blaze – CrossFit

We are hosting a USAW Olympic Lifting meet. Please feel free to stop by from 9-11:30 to spectate.

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Friday


CrossFit Blaze – CrossFit

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Warm-up

Warmup Pain Free Squat (No Measure)

1 min – Jump Rope

10 Frog Jumps to Prayer Squat

10 Close Stance OHS w/ PVC

100m Jog

10 Lunges w/ Twist

10 Single Leg DL w/ KB

1 min – Jump Rope

Strength

Paused Front Squat (3 sec pause – heavy double)

WOD

Metcon (AMRAP – Rounds and Reps)

3 ROUNDS:

4 minute AMRAP (as many rounds as possible) of:

– Toes to Bar x 7

– Burpee x 7

– Walking Russian KBS x 7

2 minute row / airdyne /walk @ aerobic threshold

Lvl 1: V-ups, 25/15

Lvl 2: 53/35

Lvl 3: 70/53

Finisher

300 Abs and Core (Time)

May or May not be for time. The choice is based on how much energy you have left. Try to finish!!

30 Bicycles

20 Crunches w/ Plate

30 Jack Knives

20 Leg Lifts

15 Side Plank Crunches (L)

30 Bicycles

15 Side Plank Crunches (R)

40 Russian Twists w/ Plate

30 Bicycles

20 Side Plank Crunches (L)

20 Crunches w/Plate

20 Side Plank Crunches (R)

10 Strict Toes to Bar or K2E

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Thursday


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

WOD

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Thursday


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

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

Metcon (AMRAP – Rounds and Reps)

AMRAPS OF

Minutes 0-5:

– 25 Double Unders

– 15 Push-Ups

– 100m Run *counts as 10 reps

Minutes 5-10

– 5 Burpee Pull-Ups

– :30second Plank Hold

Minute 10-15

– Wall Walk x 3

– Ball-Slams x 6

– Calorie Row x 9

Finisher

Finisher BB Metronomes (No Measure)

100 Barbell Metronomes

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Wednesday


CrossFit Blaze – CrossFit

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Warm-up

Warmup Deadlift Day (No Measure)

250m Run

:30s Per side Hamstring Stretch

(https://youtu.be/WeJm_UB9dfU)

10 Cossack Squats

10 Inchworms w/ Pushup

10 Single Leg toe touch (Airplanes)

30 Banded Goodmornings

10 Single Leg DL’s w/ empty bar

Strength

Deadlift (2-2-2-2)

WOD

Metcon (AMRAP – Reps)

11 MINUTE ASCENDING LADDER (3, 6, 9, 12, 15, 18) OF:

Thrusters

Deadlifts

Box Jumps

Lvl 1: 75/55, same weight on DL, 20/14

Lvl 2: 95/65, 24/20

Lvl 3: 135/95, 225/135, 30/24

Finisher

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Wednesday


CrossFit Blaze – CrossFit

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Warm-up

Warmup Deadlift Day (No Measure)

250m Run

:30s Per side Hamstring Stretch

(https://youtu.be/WeJm_UB9dfU)

10 Cossack Squats

10 Inchworms w/ Pushup

10 Single Leg toe touch (Airplanes)

30 Banded Goodmornings

10 Single Leg DL’s w/ empty bar

Strength

Deadlift (2-2-2-2)

WOD

Metcon (AMRAP – Reps)

11 MINUTE ASCENDING LADDER (3, 6, 9, 12, 15, 18) OF:

Push-Press

Deadlifts

Box Jumps

Lvl 1: 75/55, same weight on DL, 20/14

Lvl 2: 95/65, 24/20

Lvl 3: 135/95, 225/135, 30/24

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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Wednesday


CrossFit Blaze – CrossFit

View Public Whiteboard

Warm-up

Warmup Deadlift Day (No Measure)

250m Run

:30s Per side Hamstring Stretch

(https://youtu.be/WeJm_UB9dfU)

10 Cossack Squats

10 Inchworms w/ Pushup

10 Single Leg toe touch (Airplanes)

30 Banded Goodmornings

10 Single Leg DL’s w/ empty bar

Strength

Deadlift (2-2-2-2)

WOD

()

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Wednesday


CrossFit Blaze – CrossFit

View Public Whiteboard

Warm-up

Warmup Deadlift Day (No Measure)

250m Run

:30s Per side Hamstring Stretch

(https://youtu.be/WeJm_UB9dfU)

10 Cossack Squats

10 Inchworms w/ Pushup

10 Single Leg toe touch (Airplanes)

30 Banded Goodmornings

10 Single Leg DL’s w/ empty bar

Strength

Deadlift (2-2-2-2)

WOD

Metcon (AMRAP – Reps)

11 MINUTE ASCENDING LADDER (3, 6, 9, 12, 15, 18) OF:

Thrusters

Deadlifts

Box Jumps

Lvl 1: 75/55, same weight on DL, 20/14

Lvl 2: 95/65, 24/20

Lvl 3: 135/95, 225/135, 30/24

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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

Strength

Floor Press (10-5-10-7-5 (Change the weight each set))

Laying on ground on back. Like a Bench Press.

WOD

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

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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Saturday


CrossFit Blaze – CrossFit

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WOD

Metcon (AMRAP – Reps)

7 minute AMRAP

– 20 Air Squats

– 20 Pushups

– 100m Run

**3 minutes rest

7 minute AMRAP

– 20 Toes to bar

– 20 meter Reverse Crawl

– 20 Air Squats

**3 minutes rest

7 minute AMRAP (As Many Rounds as Possible)

– 20 Burpees

– 20 Ring Rows

– 20 Box Jumps

**Only 1 partner works at a time

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