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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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Yoga
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Personal Training
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Free Clinics & Workshops
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SUP Events
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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

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

Metcon (Weight)

On a running clock every 2 minutes perform

1a) Flat Dumbbell Press 3 x 10 (Start at minute 0, 4, 8)

1b) Ring Row (3 second lower) 3 x 10 (Start at minute 2, 6, 10)

***3 total sets

WOD

Metcon (AMRAP – Rounds and Reps)

3 Rounds for time:

10 Calorie Row/Bike

40 Meter DB Waiters Walk or KB Front Rack

5 Shuttle Runs (10 m down and 10m back is 1 rep)

10 Toes to Bar

Lvl 1: 25/15

Lvl 2: 50/35

Lvl 3: 70lb KB/ 53lb KB

Finisher

Fin- Agile 8 (No Measure)

Foam Roll:

1. Lats/ Under Arm Pits

2. IT Bands

3. Piriformis (Glutes)

4. Adductors to Groin

4. Quads

5. Quad stretch kneeling sitting tall

6. 10 x V-sit Rollovers

7. 10 x Groiners each side

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Thursday


CrossFit Blaze – CrossFit

View Public Whiteboard

Warm-up

Strength

Metcon (Weight)

On a running clock every 2 minutes perform

1a) Flat Dumbbell Press 3 x 10 (Start at minute 0, 4, 8)

1b) Ring Row (3 second lower) 3 x 10 (Start at minute 2, 6, 10)

***3 total sets

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Wednesday


CrossFit Blaze – CrossFit

View Public Whiteboard

Warm-up

Strength

Push Press (5 x 3 @ 80%)

WOD

Metcon (AMRAP – Rounds and Reps)

12 MINUTE AMRAP

7 Hang power cleans

9 Push-Ups

11 Kettlebell Swings (eye level)

Lvl 1: 75/55, 35/25

Lvl 2: 95/65, 53/35

Lvl 3: 135/95, 70/53

Finisher

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Wednesday


CrossFit Blaze – CrossFit

View Public Whiteboard

Warm-up

Strength

Push Press (5 x 3 @ 80%)

WOD

Metcon (AMRAP – Rounds and Reps)

12 MINUTE AMRAP

7 Hang power cleans

9 Push-Ups

11 Kettlebell Swings (eye level)

Lvl 1: 75/55, 35/25

Lvl 2: 95/65, 53/35

Lvl 3: 135/95, 70/53

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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Wednesday


CrossFit Blaze – CrossFit

View Public Whiteboard

Warm-up

Upper 2017 (No Measure)

1min- Jump Rope

Jump Rope Pass through x 10

Jump Rope OHS x 10

Scap Pull-ups x 10

Ring Rows x 10

Book Openers x 10

1min Light KB Play

https://www.youtube.com/watch?v=QSYU-6EwPqI

Strength

Push Press (5 x 3 @ 80%)

WOD

Metcon (AMRAP – Rounds and Reps)

12 MINUTE AMRAP

7 Hang power cleans

9 Push-Ups

11 Kettlebell Swings (eye level)

Lvl 1: 75/55, 35/25

Lvl 2: 95/65, 53/35

Lvl 3: 135/95, 70/53

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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Wednesday


CrossFit Blaze – CrossFit

View Public Whiteboard

Warm-up

Strength

Metcon (Weight)

On a running clock every 2 minutes perform

1a) Flat Dumbbell Press 3 x 10 (Start at minute 0, 4, 8)

1b) Ring Row (3 second lower) 3 x 10 (Start at minute 2, 6, 10)

***3 total sets

WOD

()

Posted in Blog | Leave a comment

Wednesday


CrossFit Blaze – CrossFit

View Public Whiteboard

Warm-up

Strength

Metcon (Weight)

On a running clock every 2 minutes perform

1a) Flat Dumbbell Press 3 x 10 (Start at minute 0, 4, 8)

1b) Ring Row (3 second lower) 3 x 10 (Start at minute 2, 6, 10)

***3 total sets

WOD

Metcon (AMRAP – Rounds and Reps)

12 MINUTE AMRAP

7 Hang power cleans

9 Push-Ups

11 Kettlebell Swings (eye level)

Lvl 1: 75/55, 35/25

Lvl 2: 95/65, 53/35

Lvl 3: 135/95, 70/53

Finisher

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Tuesday New cycle time !


CrossFit Blaze – CrossFit

View Public Whiteboard

Warm-up

()

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Tuesday New cycle time !


CrossFit Blaze – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Windows to the walls

When coach yells to the windows roll to the doors, When he yells to the walls roll to the back wall.
Rolling is = superman and hollow holds

Strength

Metcon (Weight)

On a running clock, every 2 minutes complete:

1a) Dumbbell Step-up x 10/side

1b) Side Plank x 30 seconds / side

**Complete 4 sets of each

WOD

()

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Tuesday New cycle time !


CrossFit Blaze – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Windows to the walls

When coach yells to the windows roll to the doors, When he yells to the walls roll to the back wall.
Rolling is = superman and hollow holds

Strength

Metcon (Weight)

On a running clock, every 2 minutes complete:

1a) Dumbbell Step-up x 10/side

1b) Side Plank x 30 seconds / side

**Complete 4 sets of each

WOD

Metcon (AMRAP – Rounds and Reps)

15 MINUTE AMRAP

15 calorie row/dyne/250m run

20 meter kettlebell farmer’s walk

15 wall balls

Lvl 1: 35/25, 14/10

Lvl 2: 53/35, 20/14

Lvl 3: 70/35, 20/14

Finisher

Easy abs (No Measure)

50-100 ab mat situps

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