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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

Willd Wednesday


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

10 Burpees

Skill

Turkish Get Up (EMOM 2 reps for 10minutes)

WOD

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Willd Wednesday


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

10 Burpees

Skill

Turkish Get Up (EMOM 2 reps for 10minutes)

WOD

Bears, Chairs, and Gorillas (No Measure)

3 rounds

:40 on /:20 off

Planks

Bear Crawls Fwd+Back

Invisible Chairs

Gorillas

Rest 1:00

Finisher

Easy abs (No Measure)

50-100 ab mat situps

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Terrific Tuesday for Rain


CrossFit Blaze – CrossFit

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Warm-up

Warm – Brand X Lower A (No Measure)

3x

1:00 bottom of squat

10 light dumbbell press and hold 2-3sec

10 Cossack squats

10 walking lunges

Strength

Deadlift (Find a technically heavy single (Not for a PR!))

WOD

Metcon (Time)

2 Rounds for time

100m Run

8 Ground to Overhead

12 Renegade Rows

100m Run

6 Ground to Overhead

10 Renegade Rows

100m Run

4 Ground to Overhead

8 Renegade Rows

RX = 135/95 (RX+ = 165/110)

KB = 35/35 (RX+= 53/35)

Finisher

Tabata Plitt Abs Part 2 (AMRAP – Reps)

2 Rounds

1:00 – Sledgehammers

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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Week 3 of the 8’s


CrossFit Blaze – CrossFit

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Warm-up

Quick and Simple (No Measure)

3 sets

10 PVC Passthroughs

10 Ring Rows

10 Push-Ups

20 Lunges w/Knee Hug

100m Run

Strength

Back Squat (3×8 – Same weight all sets)

WOD

Metcon (AMRAP – Rounds and Reps)

13min AMRAP

5 Pull-ups (RX+ weighted 35/10)

10 Russian KBS 53/35 (RX+ 70/53)

15 Box Jumps 24/20 (RX+ 30/24)

Finisher

Tabata Plitt Abs Part 1 (AMRAP – Reps)

2 Rounds

1:00 – Anchored Sit-ups

1:00 – Russian Twist (body weight)

1:00 – Ankle Biters

1:00 – Bicycles

Rest 2min

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Saturday


CrossFit Blaze – CrossFit

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Metcon (Time)

75 KBS Russian

400m Run

75 Wall-Balls

400m Run

60 Burpees

400m Run

75 Wall-Balls

400m Run

75 KBS Russian

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Death by Friday


CrossFit Blaze – CrossFit

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Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Strength

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Death by Friday


CrossFit Blaze – CrossFit

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Warm-up

Strength

Deadlift (Find a heavy set of 3)

Warm-up

The 7’s (No Measure)

3 Rounds (not for time)

7 banded air squats

7 pull ups / ring rows

7 hip extentions

+

hip openers

banded tricep / lat

russian baby maker

banded side step

Strength

Deadlift (Find a heavy set of 3)

WOD

Metcon (AMRAP – Reps)

Death by power clean and burpees

Min 1- perform 1 Power Clean + 1 Burpee

Min 2- perform 2 Power cleans + 2 Burpees

Min 3- perform 3 Powe cleans + 3 Burpees

Keep going until failure…

Rx = 135/95

Rx+= 165/110

Finisher

Back and Bi’s #W2 (Weight)

3-5 rnds

KB handle Curls x 15

KB/DB bent over rows x 10 (per arm)

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Skilled Sprints


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

10 Burpees

Strength

Floor Press (3×8 – Same weight all sets)

Laying on ground on back. Like a Bench Press.

WOD

Metcon (Time)

Complete 4 Rounds for time:

3 Hang Power Snatch (RX+ 135/95)

6 OHS or Scale to Front Squat

9 Ring Dips

100m Run

Rest 90 seconds

Finisher

Easy abs (No Measure)

50-100 ab mat situps

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Wednesday – Stations


CrossFit Blaze – CrossFit

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Warm-up

Quick and Simple (No Measure)

3 sets

10 PVC Passthroughs

10 Ring Rows

10 Push-Ups

20 Lunges w/Knee Hug

100m Run

Skill

“7min Squat Test” (Time)

Hold Active Bottom Squat Position with support for 7mins if possible.

WOD

Battle Stations (No Measure)

3rnds each station is :45/:15

Battle Ropes

Invisible Chairs w/plate

Lunges w/plate

Bear Crawl Fwd+ Back

Rest 1 min

Finisher

Core Series Workout 4 of 6 (No Measure)

Lateral Flexion- 2 x 15 (DB/KB Windmills)

Ext- 2 x 15 (Back Extensions)

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Tuesday Going Up


CrossFit Blaze – CrossFit

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Warm-up

Warm- 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

Strength

Chin Ups (3 x 1:00 – Max Reps Rest 2:00 Between sets)

WOD

Core Bender (Weight)

Complete one round every 3 minutes:

15 KBS 53/35 (RX+ 70/53)

100m Single Arm Farmers Carry (50m L/50m R)

*Complete both exercises at the top of every 3 minutes. Complete 5 rounds total.

Finisher

Tabata Plitt Abs Part 1 (AMRAP – Reps)

2 Rounds

1:00 – Anchored Sit-ups

1:00 – Russian Twist (body weight)

1:00 – Ankle Biters

1:00 – Bicycles

Rest 2min

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