Workout of the Day

Fun Friday

CrossFit Blaze – CrossFit View Public Whiteboard Warm-up Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1…. Read more »

Thursday of the Thirsty

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 »

Wednesday

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 »

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 »

Muscles Monday

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 Saturday

CrossFit Blaze – CrossFit View Public Whiteboard Warm-up Instructor Lead (No Measure) WOD Ryan Muramoto (Partner) (AMRAP – Rounds and Reps) AMRAP (with a Partner) in 30 minutes 100 Burpee Box Jump-Overs (24/20 in) 500 meter Run 100 Wall Ball… Read more »

Cardio is Hardio

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 »

Wacky 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 »

Muscles Monday

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 Saturday

CrossFit Blaze – CrossFit View Public Whiteboard Warm-up Instructor Lead (No Measure) WOD Carol Swanson (Time) Team of 2 or 3 100 Wall Ball Shots (20/14 lb) 100 Pull-Ups 100 Sit-Ups 200 Air Squats 100 Push-Ups 100 calorie Row 100… Read more »