Workout of the Day

Thursday

CrossFit Blaze – CrossFit Warm-up Warm-up- Rowling (No Measure) 5 Rounds of Rowling — try to row so you stop right on 100 meters (no rowing past 80 meters) — however many meters you are off do that many air… Read more »

Wednesday

CrossFit Blaze – CrossFit 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 squats w/PVC 10… Read more »

Two WOD Tuesday

CrossFit Blaze – CrossFit 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 over Knee 2.Overhead… Read more »

Monday

CrossFit Blaze – CrossFit 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 Presses Strength Back… Read more »

Saturday

CrossFit Blaze – CrossFit WOD Metcon (Time) 10-9-8… down to 1 — Sync Front Squat (185/135) (sync at top of front squat) — 10-20-30… up to 100 — Double Under (wait till each person is done to move onto the… Read more »

Friday

CrossFit Blaze – CrossFit 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 DL w/ KB… Read more »

Recovery Aid

CrossFit Blaze – CrossFit Warm-up WarmIcon – Run/Shoulder Taps/ Press (No Measure) 3 rounds 250m Run or Row 10 Shoulder Taps from Pushup Position 10 Reverse Grip Presses 5 Roll Over to V-Sit Strength Push Press (Work up to a… Read more »

Wednesday

CrossFit Blaze – CrossFit Warm-up Warmicon- FS/Thruster Warmup (No Measure) 1:00 Jump Rope Banded Walks (Zombie, Lateral, Monster) EMOM 8 min — Min 1:Row 10 Cal — Min 2: 3 front squat + 3 push press + 3 thruster (empty… Read more »

Tuesday

CrossFit Blaze – CrossFit Warm-up WarmIcon- FR Stretch/Squat EMOM (No Measure) 2 rounds :60sec /side Banded Front Rack Stretch 10m / side Banded Side Steps 10 / side Airplanes w/toe touch Then 8min EASY Pace EMOM Min 1: 10 Air… Read more »

Monday

CrossFit Blaze – CrossFit Warm-up Warm-up (No Measure) 2 Rounds — bike/row :90 sec or run 250m — 5 muscle clean — 5 push press — 5 barbell good morning — 5 snatch balance — 5 low ring transition —… Read more »