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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

Hump Day


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

Metcon (No Measure)

As a group pick 2-3 skills to practice for 15-20 minutes.

Examples are Pull-ups, Dips, Muscle Ups, Olympic lifting movements like Snatch or Clean and Jerk etc…

WOD

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Hump Day


CrossFit Blaze – CrossFit

View Public Whiteboard

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 10mins perform 2 reps)

WOD

“Goat Day” (No Measure)

“Goat Day”

Pick two fitness or physical weaknesses that need addressed.

14min EMOM

Goat 1:

Goat 2:

Finisher

Easy abs (No Measure)

50-100 ab mat situps

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Tuesday


CrossFit Blaze – CrossFit

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Tuesday


CrossFit Blaze – CrossFit

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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

Ring Dips (3 sets weighted AMRAP)

WOD

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Tuesday


CrossFit Blaze – CrossFit

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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

L-Sit Pull-ups (5-10 sets AMRAP)

WOD

Metcon (AMRAP – Rounds)

On the minute for 12 minutes complete:

10 Russian KBS

Sprint

Lvl 1: 35/25, 50m Sprint

Lvl 2: 53/35, 100m Sprint

Lvl 3: 70/53, 100m Sprint

*If you miss a round, mark a penalty. For every penalty complete 10 burpees at the conclusion of the workout.

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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Monday Week 3


CrossFit Blaze – CrossFit

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Warm-up

Oly Active 1 (No Measure)

2 rounds

250m Row

7 Tuck Jumps

8 Bulgarian Split Squats (per leg)

9 Barbell Presses

10 Front Squats

11 Banded Pull Aparts

Strength

Pwr Clean + 2 Front Squats + Push-Press ((1+2+1) x 4 sets same weight)

WOD

Metcon (Time)

Complete 21, 15, 9 Reps of:

Ball Slam

Dips

DB Thruster

Lvl 1: 14/10, Bench Dips or Band assisted, 25/15

Lvl 2: 20/14, Bar or Ring, 40/25

Lvl 3: 30/20, Ring, 50/30

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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Warm-up

Metcon (No Measure)

6min AMRAP

5 Kick to handstand (5 sec hold)

20 Double Unders

10 V-Ups

WOD

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

5 Hang Power Cleans

10 Deadlifts or Push-Jerks

15 Box jump overs

Lvl 1- 95/65, 16/12

Lvl 2- 135/95, 20/16

Lvl 3- 155/105 , 24/20

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Fridayyy


CrossFit Blaze – CrossFit

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Warm-up

Warm – Brand X arms and bears (No Measure)

3 RNFT

10 arm circles, forward and backward

10 arm swings, front to back

10 bandy presses

10-meter bear crawl, forward and backward

Strength

Floor Press (5×3 – All sets same weight)

Laying on ground on back. Like a Bench Press.

WOD

Metcon (Time)

2 rounds for time

9 Push-Press

15 Toes to Bar

6 Push-Press

12 Toes to Bar

3 Push-Press

9 Toes to Bar

Lvl 1: 95/65 , Ab-Mat Situps

Lvl 2: 135/95, Knees to chest

Lvl 3: Bodyweight, Toes to Bar

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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Thursday


CrossFit Blaze – CrossFit

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Warm-up

Long Lower B (No Measure)

7min AMRAP

10 Banded Side Walks (per side)

30ft Lunge w/twist

30ft inchSpider(Back Hip focus)

100m Run

Strength

Deadlift (5×3 All same weight )

WOD

Metcon (Time)

Complete 5 Rounds:

7 Front Squats

2 Rope Climbs

Plank Hold

Lvl 1: 95/65, Rope Lowers, :30s Plank

Lvl 2: 135/95, Rope Climbs, :45s Plank

Lvl 3: 185/125, Legless Rope, 1:00 Plank

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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Wed


CrossFit Blaze – CrossFit

View Public Whiteboard

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 for 8mins perform 2 reps total)

Same weight for first 6 sets then go up for last 2 sets record last sets weights

WOD

WOD

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