Workout of the Day

Wednesday

CrossFit Blaze – CrossFit View Public Whiteboard Warm-up Sroka-le hip warm up: (No Measure) with a hip circle or band around the knees perfrom the following: 1-3 rounds 10m Penguin walks + 5 air squats 10 m Lateral walks +… Read more »

Muscles Monday

CrossFit Blaze – CrossFit View Public Whiteboard Warm-up 7min Circus (No Measure) 30ft Airplanes 15 Bodyweight Hip Thrusts 30ft Hurdle Step 20 Arm Swings (10 each Dir) 30ft Swooping Death March500m FIrst followed by Strength Push-Press + Push-Jerk (3 Push… Read more »

Saturday

CrossFit Blaze – CrossFit View Public Whiteboard Warm-up /; -: Instructor Lead (No Measure) WOD Triple 3 (Time) 3,000 meter Row 300 Double-Unders 3 mile RunWork solo or with partner and split all distance and reps (Singles = 900)

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 Heroic Warmup (No Measure) 10 Jumping Jacks 10 Push-ups 10 Flap Jacks 10 Groiners 10 Air Squats 10 Frog Jumps 10 Sit-ups Strength Floor Press (5-5-3-3-1-1-1) Laying on ground on back. Like… Read more »

Two WOD Tuesday

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 »

December is here !!

CrossFit Blaze – CrossFit View Public Whiteboard Warm-up Warmup Deadlift Day (No Measure) 250m Run :30s Per side Hamstring Stretch (https://youtu.be/WeJm_UB9dfU) 10 Cossack Squats 10 Inchworms w/ Pushup 10 Single Leg toe touch (Airplanes) 30 Banded Goodmornings 10 Single Leg… Read more »

Partner TIme

CrossFit Blaze – CrossFit View Public Whiteboard Warm-up Instructor Lead (No Measure) WOD Team 1776 (Time) For Time (in a Team of Two or Three) Kettlebell Swings (53/35 lb) Box Jumps (24/20 in) Air Squats Push-Ups Burpees Pull-ups Sit-Ups Row… Read more »

Flex it Friday

CrossFit Blaze – CrossFit View Public Whiteboard Warm-up Warm and Be Mobile (No Measure) 10-20 Reps of Each Movement Upper Body 1. Wrist Circles 2. Elbow Circles 3. PVC Pass Throughs 4. PVC Lat Side Bend 5. Hip Circles Lower… Read more »

Thursday

CrossFit Blaze – CrossFit View Public Whiteboard 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… Read more »