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Creating WOD’s since 2009
Creating WOD’s since 2009

Filthy Saturday


CrossFit Blaze – CrossFit

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

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Team Time


CrossFit Blaze – CrossFit

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Team Time


CrossFit Blaze – CrossFit

Warm-up

Short Lower A (No Measure)

6min AMRAP

Handstand Hold :30s

20 Scorpions

30ft Quad Stretch

30ft Zombies

Strength

Front Squat + Thruster (Find Heavy 2 Reps (In 15mins))

WOD

Metcon (AMRAP – Reps)

AMRAP 16mins

Partner 1 and 2 will take turns performing

250m Row or 15 Calories on the AD/AB

7 Burpees

Score at the end of 18mins is your total Burpee count

Finisher

“Rollie Pollie” (Time)

5 Rounds

5 Rollie Pollies

10 Superman Rocks

15 Hollow Rocks

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Team Time


CrossFit Blaze – CrossFit

Warm-up

Short Lower A (No Measure)

6min AMRAP

Handstand Hold :30s

20 Scorpions

30ft Quad Stretch

30ft Zombies

Strength

Front Squat + Thruster (Find Heavy 2 Reps (In 15mins))

WOD

Metcon (AMRAP – Reps)

AMRAP 16mins

Partner 1 and 2 will take turns performing

250m Row or 15 Calories on the AD/AB

7 Burpees

Score at the end of 16mins is your total Burpee count

Finisher

“Rollie Pollie” (Time)

5 Rounds

5 Rollie Pollies

10 Superman Rocks

15 Hollow Rocks

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Thursday Throwback


CrossFit Blaze – CrossFit

Warm-up

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

Skill

Metcon (No Measure)

Rope Climb Practice 5-10 ascends Or perform rope lowers to improve grip And core strength

WOD

Metcon (No Measure)

5 rounds

:45/:15s per station

Pull-Ups (Aim for consistent reps each round)

V-Ups

Push-Ups

Ball Slams

Rest 1:00

Finisher

Core Series Workout 1 of 6 (No Measure)

Alternate movements

Rotation – 2 x 20 (Seated Russian Twists)

Flexion – 2 x 12 (Single Leg Jack knives)

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Thursday Throwback


CrossFit Blaze – CrossFit

Warm-up

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

Skill

Metcon (No Measure)

Rope Climb Practice 5-10 ascends Or perform rope lowers to improve grip And core strength

WOD

Metcon (No Measure)

4 rounds

:45/:15s per station

Pull-Ups (Aim for consistent reps each round)

V-Ups

Push-Ups

Ball Slams

Rest 1:00

Finisher

Core Series Workout 3 of 6 (No Measure)

Rotation- 2 x 30 (Kneeling Banded Twist)

Lateral Flexion- 2 x 30 (DB Lat lean)

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Wednesday’s Squat-a-thon


CrossFit Blaze – CrossFit

Warm-up

6min Full Monty (No Measure)

30ft Quad Stretch

30ft Inch Spider

10 Push-ups

5/3 Strict Pull-Ups

30ft Death March

Strength

Floor Press (4 sets of 8 reps )

Laying on ground on back. Like a Bench Press.

WOD

Metcon (Time)

30-20-10

Backsquats 95/65 (RX+= 135/95)

Walking Lunges

Finisher

Back and Bi’s #W3 (Weight)

10 sets of 3 reps (HEAVY)

Straight Bar Curls

Single Arm DB Rows

Strict HLR or K2E

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Wednesday’s Squat-a-thon


CrossFit Blaze – CrossFit

Warm-up

()

Strength

()

WOD

()

Finisher

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Terrific Tuesday


CrossFit Blaze – CrossFit

Don’t forget to take 3-5g of fish oil daily to combat muscle soreness, muscular recovery speed, brain development and feeling of mental freshness, hair and skin, etc. If you wish to buy some fish oil we have one of the highest quality available in our fridge! Nordic Naturals new SPORT line with added EPA.

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

Double-Unders (Work on Technique( If proficient practice triples))

WOD

Metcon (Time)

5 rounds

30 Double Unders (RX+= 50 DU)

6 DB Strict Press (RX+= Strict HSPU)

3 Deadlifts (RX+= 275/175)

Finisher

Metcon (No Measure)

3 Rounds

80ft Overhead Barbell Carry 95/65

80ft Sled Push or pull

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Terrific Tuesday


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

Skill

Double-Unders (Work on Technique( If proficient practice triples))

WOD

Metcon (Time)

5 rounds

30 Double Unders (RX+= 50 DU)

6 DB Strict Press (RX+= Strict HSPU)

3 Deadlifts (RX+= 275/175)

Finisher

Metcon (No Measure)

3 Rounds

50ft Overhead Barbell Carry 95/65

50ft Sled Push or pull

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