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Creating WOD’s since 2009
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Tuesday Mixed Model Fun!


CrossFit Blaze – CrossFit

Today is about variety and recognizing weak points in your movement transitions and technical errors.

Warm-up

Halo Inch Squat (No Measure)

7min AMRAP

10 KB Halos (ea dir)

30ft Inchworm to Squat

10 Leg Swings (Both Dir)

30ft Zombies

Skill

WOD

Mixed Model #1 (Time)

5 rounds

10 Push-Ups

15 Wall-Balls

10 Deadlifts 135/95

10 Box Jumps

10 Pull-ups

Rest 2min between rounds
Write down a different way to arrange all 5 movements for each round. No two rounds will be the same order of movements.

Finisher

Fin – Hip Static Complex (No Measure)

50-100 Ab-Mat Situps

2 Rounds

1:00 Pigeon Stretch (per side)

1:00 Chair Stretch (per side)

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Tuesday Mixed Model Fun!


CrossFit Blaze – CrossFit

Today is about variety and recognizing weak points in your movement transitions and technical errors.

Warm-up

Halo Inch Squat (No Measure)

7min AMRAP

10 KB Halos (ea dir)

30ft Inchworm to Squat

10 Leg Swings (Both Dir)

30ft Zombies

Skill

Metcon (No Measure)

Work on Kip Swings and Butterfly.

WOD

Mixed Model #1 (Time)

5 rounds

10 Push-Ups

15 Wall-Balls

10 Deadlifts 135/95

10 Box Jumps

10 Pull-ups

Rest 2min between rounds
Write down a different way to arrange all 5 movements for each round. No two rounds will be the same order of movements.

Finisher

Fin – Hip Static Complex (No Measure)

50-100 Ab-Mat Situps

2 Rounds

1:00 Pigeon Stretch (per side)

1:00 Chair Stretch (per side)

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3/30/15


CrossFit Blaze – CrossFit

The Open is over! Everyone did a great job with participation and put forth such a great effort! I am so proud to call you ALL Blaze Athletes!

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

This week will be more technique based work on some oly complexes.

Hang Power Clean x1 + Front Squat x3 (1-1-1-1)

WOD

Finisher

C and T’s #W1M1 (AMRAP – Reps)

3-5 Sets

12 DB Chest Fly’s

AMRAP -1 Diamond Push-Ups

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3/30/15


CrossFit Blaze – CrossFit

The Open is over! Everyone did a great job with participation and put forth such a great effort! I am so proud to call you ALL Blaze Athletes!

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

This week will be more technique based work on some oly complexes.

Hang Power Clean x1 + Front Squat x3 (1-1-1-1)

WOD

Metcon (Time)

Buy-In = 50 Overhead Walking Lunges w/plate 45/25

21-15-9

Air Squats

KBS

Burpees

100m Run After Each Set

Finisher

C and T’s #W1M1 (AMRAP – Reps)

3-5 Sets

12 DB Chest Fly’s

AMRAP -1 Diamond Push-Ups

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Saturday Butt Day


CrossFit Blaze – CrossFit

Metcon (Time)

4 Rounds

500m Run

10 Deadlifts (185/135)

20 KBS (53/35)

10 Pullups

20 Walking Lunges

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Open 15.5 Finale !


CrossFit Blaze – CrossFit

Standards for the Workout!
https://www.youtube.com/watch?v=2c6pDE49g2k

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
Perform an extra 7 calories per round on the rower.

WOD

CrossFit Games Open 15.5 Scaled (Time)

For Time:

27 Calorie Row

27 Thrusters, 65# / 45#

21 Calorie Row

21 Thrusters, 65# / 45#

15 Calorie Row

15 Thrusters, 65# / 45#

9 Calorie Row

9 Thrusters, 65# / 45#

CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#

Finisher

Metcon (No Measure)

Cool Down walk x 800m

CrossOver Symmetry

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Final open announcement !!


CrossFit Blaze – CrossFit

Warm-up

ZUU Intro + Warm-Up (No Measure)

Teaching Anchor Movements

- Frogs

- Bear Crawls

- Rock Press

Skill

Muscle-ups (Work on Muscle Up Form/ Technique)

WOD

Metcon (No Measure)

Mon- 2min AMRAP

5 Thruster 95/65

5 Burpees over bar

5 Strict Pull-Ups

Rest 1min

Repeat 3 times

Tues- 5 rounds

10 Box Jumps

10 KBS 53/35

20 Double Unders

10 Wall-balls

10 Lunges w/ KB (total)

Rest walk 2mins

-No sitting down

-Keep moving

Wed- Every minute, on the minute, for 12 minutes:

3 Hang Power Cleans (155/105 lbs)

6 DB Snatch (Alternate hands per rep this is a total number)

7 Push-Ups

Finisher

Core Variety A (2 Rounds for reps)

2-3 Sets

15 Weighted Sit-ups w/DB

20 X-Band Twists (10/10)

25 Banded Standing Crunches

30 Ab-Mat Situps

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3/25/15


CrossFit Blaze – CrossFit

Warm-up

Sweat WU 2 (No Measure)

3 sets (10min Max)

200m Row

20 Lunge w/med-ball twist

10 DB Press

10 Ring Rows

3min Walk, Stretch

Strength

Front Squat (4×3 @ 80%)

WOD

Metcon (AMRAP – Reps)

Every minute, on the minute, for 12 minutes:

3 Hang Power Cleans (155/105 lbs)

6 DB Snatch (Alternate hands per rep this is a total number)

7 Push-Ups

Finisher

Metcon (Weight)

4×8@ 2130 – Bicep Curls (Neutral to Suprinated grip- per arm)

4×8 – DB Front Delt Raise w/ light weight

100 Banded Tricep Extensions

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3/24/15


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

Skill- Rings and Pushing strength (AMRAP – Reps)

Gymnastics Ring Work Progression

3-5 Total Sets

Plank Hold arms extended x :30s

Push ups x 5 reps

Bar dip hold x :15s

Bar dips x 5 reps

Ring static hold x :10s

Ring dips x 5 reps

(Only work up to the highest progression you can. Double the reps of the last exercise that you can perform. Resting to make sure the reps are good ones.)

Score is Reps each round aim for 15.

WOD

Metcon (No Measure)

5 rounds

10 Box Jumps

15 KBS 53/35

20 Double Unders

10 Wall-balls

10 Lunges w/ KB (total)

Rest walk 2mins

-No sitting down

-Keep moving

Finisher

Metcon (No Measure)

Band pull Aparts x 50

V-ups x 50

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3/24/15


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

Skill- Rings and Pushing strength (AMRAP – Reps)

Gymnastics Ring Work Progression

3-5 Total Sets

Plank Hold arms extended x :30s

Push ups x 5 reps

Bar dip hold x :15s

Bar dips x 5 reps

Ring static hold x :10s

Ring dips x 5 reps

(Only work up to the highest progression you can. Double the reps of the last exercise that you can perform. Resting to make sure the reps are good ones.)

Score is Reps each round aim for 15.

WOD

Metcon (No Measure)

5 rounds

10 Box Jumps

10 KBS 53/35

20 Double Unders

10 Wall-balls

10 Lunges w/ KB (total)

Rest walk 2mins

-No sitting down

-Keep moving

Finisher

Metcon (No Measure)

Band pull Aparts x 50

V-ups x 50

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