Workout of the Day

Muscles Monday

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 »

Saturday

CrossFit Blaze – CrossFit View Public Whiteboard Warm-up Instructor Lead (No Measure) WOD Hildy (Time) For Time: 100-calorie row 75 thrusters, 45-lb. barbell 50 pull-ups 75 wall-ball shots, 20-lb. ball 100-calorie row If you’ve got a 20-lb. vest or body… Read more »

Fun 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 »

Zombie Chaser

CrossFit Blaze – CrossFit View Public Whiteboard Warm-up Warm-up Lower and All (No Measure) 3 rounds NFT 10 OHS + Band at Knees+ Passthrough at bottom 30m Death March 30m Gorillas 10 Ring Rows 100m Run Strength WOD Back Squat… Read more »

Muscles Monday

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 »

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 »

Friday

CrossFit Blaze – CrossFit View Public Whiteboard 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… Read more »

Make up or Thirsty Thursday

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 »

Wednesday

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 »