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Creating WOD’s since 2009
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31 Heroes


CrossFit Blaze – CrossFit

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31 Heroes


CrossFit Blaze – CrossFit

31 Heroes (AMRAP – Rounds and Reps)

AMRAP 31 Minutes

8 Thrusters (155/105#)

6 Rope Climbs (15 ft. ascent)

11 Box Jumps (30/24)

Partner 1 performs the workout listed above. Partner 2 runs 400m with a sandbag (45/25). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400m run, while Partner 2 continues the workout where Partner 1 left off.

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Balls out Friday


CrossFit Blaze – CrossFit

Warm-up

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Strength

Floor Press (Find heavy 5 Rep in 15min)

Laying on ground on back. Like a Bench Press.
Try to match last weeks 3 rep

WOD

Metcon (Time)

4 rounds

25 Wall-Balls

10 Box Jumps 24/20

Finisher

Metcon (Weight)

3 sets

10 DB Bench

20 Barbell Skull crushers

20 Facepulls

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Balls out Friday


CrossFit Blaze – CrossFit

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

Floor Press (Find heavy 5 Rep in 15min)

Laying on ground on back. Like a Bench Press.
Try to match last weeks 3 rep

WOD

“Giraffe Unicorn” (AMRAP – Reps)

Start a running clock every 5:00 your goal changes.

0-5:00 = 21-15-9

Squat Cleans 115/75

HR Push-Ups

5-10:00

50 Single Arm Overhead KB/DB Lunges

30 Box Jumps 24/20

10-15:00 EMOM

20 Double Unders(40 Singles worth 20reps)

AMRAP Reverse Bear Crawl Laps (18ft = 10 reps)

Finisher

Metcon (Weight)

3 sets

10 DB Bench

20 Barbell Skull crushers

20 Facepulls

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Balls out Friday


CrossFit Blaze – CrossFit

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

Floor Press (Find heavy 5 Rep in 15min)

Laying on ground on back. Like a Bench Press.
Try to match last weeks 3 rep

WOD

“Giraffe Unicorn” (AMRAP – Reps)

Start a running clock every 5:00 your goal changes.

0-5:00 = 21-15-9

Squat Cleans 115/75

HR Push-Ups

5-10:00

50 Single Arm Overhead KB/DB Lunges

30 Box Jumps 24/20

10-15:00 EMOM

20 Double Unders(40 Singles worth 20reps)

AMRAP Reverse Bear Crawl Laps (18ft = 10 reps)

Finisher

Metcon (Weight)

3 sets

10 DB Bench

20 Barbell Skull crushers

20 Facepulls

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Thursday


CrossFit Blaze – CrossFit

Warm-up

Quick Feet Warmup (No Measure)

Perform 10 of Each Movement for 2 Rounds

1. Two Feet Side to Side

2. Two Feet Front to Back

3. Ali Shuffle

4. Quick Touches (“Pitter Patter”)

5. Single Leg Front/ Back

6. Single Leg Side/Side

Skill

2k Row (Time)

Max Effort 2k Row

WOD

Metcon (Weight)

EMOM 10 mins

Min 1: 5 KB Cleans(Right) + 5 Burpees

Min 2: 5 KB Cleans(Left) + 5 Burpees

Finisher

Metcon (No Measure)

Build to 5 Min worth of plank time

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Wednesday back home !


CrossFit Blaze – CrossFit

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Wednesday back home !


CrossFit Blaze – CrossFit

Warm-up

MG1 Gymnastic Pull/Push (No Measure)

2-3 rounds(10-15mins)

PVC Passthroughs x 10

Top of Pullup Static Hold x 5-10 sec

Bottom of Dip Hold x 5-10 sec

Hollow Rocks x 10

Superman Rocks or hold x 10

Strength

Bent Over Row (10-12-10-12 @ 3130)

Supinated- Work up going for lat and back strengthening.

WOD

Metcon (AMRAP – Reps)

5min AMRAP

12 Push Press 95/65(Rx+= 135/95)

50 Double Unders

Rest 3mins

5min AMRAP

6 Push Press 135/95(Rx+= 185/115)

50 Double Unders

Finisher

Dread-Gym-Pull W1D3 (Weight)

4 sets

8 DB Single Arm Rows(per arm)

8-12 Ring Rows w/feet elevated

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Tuesday time


CrossFit Blaze – CrossFit

Warm-up

()

Skill

WOD

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Tuesday time


CrossFit Blaze – CrossFit

The time cap on today’s workout is 35mins regardless of where you are in the workout. Most of you will not finish do not be discouraged it is meant to limit your soreness so you can still train tomorrow.

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

Skill

Metcon (No Measure)

Work on Kipping basics.

WOD

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

Finisher

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