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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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Tuesday

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 (3 x 5 (20X0) Couch stretch in between sets :30s )

WOD

Metcon (AMRAP – Rounds and Reps)

16 minute partner workout

a. Partner 1 – 500 meter run

b. Partner 2

– 1 Rope Climb

– 6 burpees

– 10 Alternating legs low box step-up (20/16”)

– **Both partners work the entire time. Partners switch when partner 1 finishes

their 500 meter run. Partner 2 picks up their workout where they left off from the previous set after completing the run.

Finisher

Tabata Plitt Abs Part 1 (AMRAP – Reps)

2 Rounds

1:00 – Anchored Sit-ups

1:00 – Russian Twist (body weight)

1:00 – Planks

1:00 – Bicycles

Rest 2min

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Monday Week 2 of 5

CrossFit Blaze – CrossFit

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Monday Week 2 of 5

CrossFit Blaze – CrossFit

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Warm-up

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Monday Week 2 of 5

CrossFit Blaze – CrossFit

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Warm-up

Sroka Squat Warm up (No Measure)

https://www.youtube.com/watch?v=z_-Topn_DGI&feature=youtu.be

Perform 1 circuit of the following:

90/90 kneeling glute squeezes x 10

Kneeling Cossack Stretch x 10

Supine Glute bridge (hold for 3 counts) x 10

Book Openers x 10

Table Top T-spine rotations x 10

Followed by 2-3 rounds of:

(with a band, hip circle, etc. Note: band will not leave knees for entire activation series)

10 m penguin walks + 5 air squats

10 m lateral walks + 5 air squats

10 m monster walk + 5 air squats

Strength

High-Hang Clean ( 5 x 3 > 75% 1RM (Every other Min on the Min))

1 second pause in bottom of clean – Get comfortable in the bottom of squat

Alternate with – Quadruped Hip Rocks x 5 reps / per side per angle / in between sets of cleans

https://youtu.be/-N8SRZ9g1eI

WOD

Metcon (Weight)

Every minute on the minute (16 total minutes – 4 rounds of ea)

– Minute 1: 15 Goblet squats

– Minute 2: 12/15 Calorie row

– Minute 3: 15 Russian kbs

– Minute 4: 30-50 Double Unders

***Weights selected should be light enough to be unbroken throughout but heavy enough to be challenging (8/10 challenge)

Lvl 1: 35/25

Lvl 2: 53/35

Lvl 3: 70/53

Finisher

Easy abs (No Measure)

50-100 ab mat situps

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Saturday

CrossFit Blaze – CrossFit

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WOD

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Saturday

CrossFit Blaze – CrossFit

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WOD

Metcon (AMRAP – Rounds and Reps)

30 minute AMRAP

21-15-9 reps of:

– Pushup

– Pull-up

– Air Squat

21-15-9 reps of:

– Burpee

– Toes to Bar

– Power Clean 75/55

21-15-9 reps of:

– Box Jump

– Chest to Bar Pull-up

– Wall Ball

***All movements only performed by 1 partner at a time and reps split evenly between partners.

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Friday

CrossFit Blaze – CrossFit

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Warm-up

Warm up Oly 2016 (No Measure)

500m Run or Row Buy-In

2 rounds For WARM UP

10 PVC Passthroughs

6 Overhead Lunges w/ PVC

6 Clean grip snatches w/ PVC

6 Overhead squats w/PVC

10 Mixed hand placement push ups

Strength

Hang Snatch (5sets of 3 – Every other minute for 5 sets )

IN between sets either stretch out chest/shoulders or hips with a few static stretches

WOD

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP

10 ​dumbbell snatches

10 pushups

30 meter shuttle run (3 trips)

Finisher

Core Tabata Mix-Up (No Measure)

DB/KB Oblique Crunches

Flutterkicks

Rocking Planks

Jack Knives

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Thursday

CrossFit Blaze – CrossFit

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Warm-up

Warmup Press Pain Free (No Measure)

250m Run

10 Band-Pull Aparts

10 Scap Push-Ups on Knees

10 Radno Rocks

10 Scap Pull-Ups

5 Hollow Pull-Up Holds

5 Superman Pull-up Holds

10 Banded Presses

Strength

Push Press ( 3 x 6 (30X0) 3 seconds to lower bar)

Alternate with

​Single Arm Ring Row​ 3 x 10 (20X0)

a. ***Attempt to complete all sets within 15 minutes

WOD

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Thursday

CrossFit Blaze – CrossFit

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Warm-up

Warmup Press Pain Free (No Measure)

250m Run

10 Band-Pull Aparts

10 Scap Push-Ups on Knees

10 Radno Rocks

10 Scap Pull-Ups

5 Hollow Pull-Up Holds

5 Superman Pull-up Holds

10 Banded Presses

Strength

Push Press ( 3 x 6 (30X0) 3 seconds to lower bar)

Alternate with

​Single Arm Ring Row​ 3 x 10 (20X0)

a. ***Attempt to complete all sets within 15 minutes

WOD

()

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Thursday

CrossFit Blaze – CrossFit

View Public Whiteboard

Warm-up

Warmup Press Pain Free (No Measure)

250m Run

10 Band-Pull Aparts

10 Scap Push-Ups on Knees

10 Radno Rocks

10 Scap Pull-Ups

5 Hollow Pull-Up Holds

5 Superman Pull-up Holds

10 Banded Presses

Strength

Push Press ( 3 x 6 (30X0) 3 seconds to lower bar)

Alternate with

​Single Arm Ring Row​ 3 x 10 (20X0)

a. ***Attempt to complete all sets within 15 minutes

WOD

Metcon (Weight)

15 minute AMRAP

20 meter sled drag

20 meter bear crawl

20 meter kettlebell farmers carry

1: 25/15

2:35/25

3:53/35

Finisher

Tabata Plitt Abs Part 1 (AMRAP – Reps)

2 Rounds

1:00 – Anchored Sit-ups

1:00 – Russian Twist (body weight)

1:00 – Planks

1:00 – Bicycles

Rest 2min

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