Workout of the Day

Lumberjack

CrossFit Blaze – CrossFit View Public Whiteboard Warm-up Instructor Lead (No Measure) WOD Lumberjack 20 (Time) 20 Deadlifts, 275# Run 400m 20 Kettlebell swings, 70# Run 400m 20 Overhead Squats, 115# Run 400m 20 Burpees Run 400m 20 Chest-To-Bar Pull-ups… Read more »

Fun Friday (No 6am or 7am Class)

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 »

Thursday

CrossFit Blaze – CrossFit View Public Whiteboard Warm-up The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips Strength Power Snatch (2-2-2-2-2) WOD Metcon (Time) 20 rounds… Read more »

Wtf Wednesday

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 »

Two WOD Tuesday

CrossFit Blaze – CrossFit View Public Whiteboard Warm-up Warm up – Circus (No Measure) 2 rounds 1:00 Jump Rope 30ft Airplanes 15 Bodyweight Hip Thrusts 30ft Hurdle Step 20 Arm Swings (10 each Dir) 30ft Swooping Death March Two WOD… Read more »

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 »

Saturday

CrossFit Blaze – CrossFit View Public Whiteboard Warm-up Quick and Simple (No Measure) 3 sets 10 PVC Passthroughs 10 Ring Rows 10 Push-Ups 10 Lunges w/Knee Hug 100m Run WOD Saved by the Barbell (3 Rounds for reps) 3 rounds… Read more »

Fun Friday

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 »

Thursday

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 Front Squat (5-3-5-3-5) WOD Metcon (AMRAP – Rounds and… Read more »

WTF Wednesday

CrossFit Blaze – CrossFit View Public Whiteboard Warm-up Warm up – Circus (No Measure) 2 rounds 1:00 Jump Rope 30ft Airplanes 15 Bodyweight Hip Thrusts 30ft Hurdle Step 20 Arm Swings (10 each Dir) 30ft Swooping Death March Strength Strength… Read more »