Jason Anderson

Thirsty Thursday

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… Read more »

Wild Wednesdays

CrossFit Blaze – CrossFit View Public Whiteboard Warm-up Warmup Pain Free Squat (No Measure) 1 min – Jump Rope 10 Frog Jumps to Prayer Squat 10 Close Stance OHS w/ PVC 100m Jog 10 Lunges w/ Twist 10 Single Leg… Read more »

Two WOD Tuesday

CrossFit Blaze – CrossFit View Public Whiteboard Warm-up Warm up Oly 2016 (No Measure) 500m Run or Row Buy-In 2 rounds For WARM UP 10 PVC Passthroughs 6 Overhead Lunges w/ PVC 6 Clean grip snatches w/ PVC 6 Overhead… Read more »

Monday is for Muscles

CrossFit Blaze – CrossFit View Public Whiteboard Warm-up Warm-BrandX – A (No Measure) 3x capped at 9:00 100-meter run 10 bandy side steps 10 box step-ups 10 bandy good mornings Strength Back Squat (3 sets of 10 @ 50% of… Read more »

Saturday

CrossFit Blaze – CrossFit View Public Whiteboard Warm-up Instructor Lead (No Measure) WOD Nukes (3 Rounds for reps) 8 minutes to complete: 1-mile run Max Reps Deadlifts, 315# Then, 10 minutes to complete: 1-mile run Max Reps Power Cleans, 225#… Read more »

Full Throttle Friday

CrossFit Blaze – CrossFit View Public Whiteboard Warm-up Warmup Press Pain Free (No Measure) 250m Run 10 Band-Pull Aparts 10 Scap Push-Ups on Knees 10 Radno Rocks 10 Scap Pull-Ups 5 Hollow Pull-Up Holds 5 Superman Pull-up Holds 10 Banded… Read more »

Thirsty Thursday

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… Read more »

Two WOD Tuesday

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… Read more »

Muscles Monday

CrossFit Blaze – CrossFit View Public Whiteboard Warm-up Sroka Squat Warm up (No Measure) https://www.youtube.com/watch?v=z_-Topn_DGI&feature=youtu.be Perform 1 circuit of the following: 90/90 kneeling glute squeezes x 10 Kneeling Cossack Stretch x 10 Supine Glute bridge (hold for 3 counts) x… Read more »

Friday

CrossFit Blaze – CrossFit View Public Whiteboard Warm-up Warmicon- Bootstrapper (No Measure) 3 rounds — 7 Single Leg Deadlift/Side — 7 Bootstrapper — 100m Easy Jog Strength Deadlift (8-8-8-8) WOD Metcon (Time) — 500-meter run — 12 Burpee Pull-ups —… Read more »