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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

Monday Lurong retest or regular WOD


CrossFit Blaze – CrossFit

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Warm-up

Pain Free Warmup (No Measure)

Run/Row 500m

1. Ankle Stretch 30s per side

2. Squat/Hip Mobility Complex

-6 Groiners

-6 Frog Jumps to Praying Squat

-6 Cossack Squats

-6 Lunge w/ Twist over Knee

2.Overhead Mobility Complex

-10 Lying Handcuffs

-5×5 Pec and Pump Lacrosse ball roll-out

(5 Locations w/ 5 Pumps per spot)

-10 PVC Passthroughs

-10 Band Pull-Aparts

WOD

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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Monday Lurong retest or regular WOD


CrossFit Blaze – CrossFit

View Public Whiteboard

Warm-up

Pain Free Warmup (No Measure)

Run/Row 500m

1. Ankle Stretch 30s per side

2. Squat/Hip Mobility Complex

-6 Groiners

-6 Frog Jumps to Praying Squat

-6 Cossack Squats

-6 Lunge w/ Twist over Knee

2.Overhead Mobility Complex

-10 Lying Handcuffs

-5×5 Pec and Pump Lacrosse ball roll-out

(5 Locations w/ 5 Pumps per spot)

-10 PVC Passthroughs

-10 Band Pull-Aparts

Technique Work

Clean and Jerk (Work technique before WOD 10-15mins)

WOD

Metcon (AMRAP – Rounds and Reps)

EMOM 8 ( Work up in weight )

– 3 Clean (Squat Clean) and Overhead (PP or Jerk)

Minute 8:00-10:00 = Rest

Minute 10-18 (AMRAP)

– 3 Power Cleans

– 5 Burpee Pull-Ups

– 7 Push-ups

Minute 18:00-20:00 = Rest

Minute 20:00-28:00 (AMRAP)

– 7 Thrusters

– 7 Pull-Ups

– 30 Double Unders

Lvl 1: Burpee RR, Elevated Push ups, RR, 60 Singles, 75/55

Lvl 2: 95/65

Lvl 3: Burpee MU, 135/95

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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WOD

Metcon (Time)

4 rounds of

21-15-9 reps of:

– Wall Ball

– Pull-ups

– Box Jump overs

-100m Run after each

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Friday Open WOD 16.4


CrossFit Blaze – CrossFit

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Friday Open WOD 16.4


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

Floor Press (Work for a heavy single (10-15mins))

Laying on ground on back. Like a Bench Press.

Bent Over Row (3-5 sets of 10 each arm)

Rest 30-45sec per arm ( Perform right after floor press then rest as needed before next set of floor press) Mark heaviest set

WOD

CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target

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Friday Open WOD 16.4


CrossFit Blaze – CrossFit

View Public Whiteboard

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

Floor Press (Work for a heavy single (10-15mins))

Laying on ground on back. Like a Bench Press.

Bent Over Row (3-5 sets of 10 each arm)

Rest 30-45sec per arm ( Perform right after floor press then rest as needed before next set of floor press) Mark heaviest set

WOD

CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target

Finisher

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Friday Open WOD 16.4


CrossFit Blaze – CrossFit

View Public Whiteboard

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

Floor Press (Work for a heavy single (10-15mins))

Laying on ground on back. Like a Bench Press.

Bent Over Row (3-5 sets of 10 each arm)

Rest 30-45sec per arm ( Perform right after floor press then rest as needed before next set of floor press) Mark heaviest set

WOD

CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target

Finisher

Fin- Pain Free Press 1(abs,incline,mu,ext rot) (Weight)

Abs- 2min Tabata Bicycles then individually

a) 60 Degree Incline Dumbbell Press 3 x 8

b) Facepulls or Banded Back-Fly’s x 30

c) Sidelying Dumbbell External Rotation 3 x 8

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Clean and Jerk Day


CrossFit Blaze – Barbell Club

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Back Squat (5×3)

Jerk (4×2)

From the rack, take the bar into a front rack position, back up several steps then perform your preferred style of jerk.

Clean High Pull (4×3)

Clean and Jerk (work to heavy single)

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Thursday


CrossFit Blaze – CrossFit

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Warm-up

Warm-up Lower and All (No Measure)

3 rounds NFT

10 OHS + Band at Knees+ Passthrough at bottom

30m Death March

30m Gorillas

10 Ring Rows

100m Run

Strength

Thruster (Find a heavy set of 3 reps)

WOD

Metcon (AMRAP – Rounds and Reps)

14 MINUTE AMRAP (AS MANY ROUNDS AS POSSIBLE) OF:

10 Thrusters

100m Run

10 Power Cleans

100m Run

10 Power Clean and Jerk

100m Run

10 Push Press

100m Run

Lvl 1: 75/55

Lvl 2: 95/65

Lvl 3: 115/75

Finisher

Tabata Plitt Abs Part 2 (AMRAP – Reps)

2 Rounds

1:00 – V-ups

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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Wednesday


CrossFit Blaze – CrossFit

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Warm-up

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