Workout of the Day

Partner Saturday

CrossFit Blaze – CrossFit View Public Whiteboard WOD Partner Party Favors (Time) Split each one with a partner for time. 200 KBS 53/35 Rest 2mins 2000m Row (Switch every 250m) Rest 2mins 3200m Run (Both run 4 x 400m Run)

Friday

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 Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish”… Read more »

Thursday

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 »

Wednesday

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 Strength Back Squat (15min to build to heavy set of 2… Read more »

Tuesday

CrossFit Blaze – CrossFit View Public Whiteboard Warm-up Warmup- Snatch / MU (No Measure) 800m Run or Row Then 2-3 rounds 5 Jumping Ring Dips 7 PVC OHS 5 Low Ring Transitions 5 Hang Squat Snatches Two WOD Tuesday’s Metcon… Read more »

Monday Monday

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 »

Saturday

CrossFit Blaze – CrossFit WOD Metcon (Time) Teams of 2 — 100-70-40 — DB Snatch (50/35) — Toes to Bar — Split work up in any order needed, one person works at a time — Goal: Sub 22 min

Friday

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 »

Thursday

CrossFit Blaze – CrossFit 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 Pigeon for 2… Read more »

Wednesday

CrossFit Blaze – CrossFit Warm-up Warmicon- Bootstrapper (No Measure) 3 rounds — 7 Single Leg Deadlift/Side — 7 Bootstrapper — 100m Easy Jog Strength Back Squat (5-5-5-3) WOD Metcon (AMRAP – Rounds and Reps) Open Prep — AMRAP 0-3 min… Read more »