Workout of the Day

Dana’s Birthday Saturday

CrossFit Blaze – CrossFit View Public Whiteboard WOD DANA (Time) — 2 Rounds each of — 55 KBS (Overhead) — 55 Shoulder to Overhead — 55 Pull-ups — 55 Kick Sits — 800m Run 53/35 KB 75/55 Bar

Flex Friday

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 »

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 DB Floor Press (3 sets of 12 reps (same… Read more »

WTF Wednesday

CrossFit Blaze – CrossFit View Public Whiteboard Warm-up Warmicon- Bootstrapper (No Measure) 3 rounds — 7 Single Leg Deadlift/Side — 7 Bootstrapper — 100m Easy Jog Strength Back Squat (2-2-2-2-2) WOD Metcon (Time) 5 rounds 15 KBS 15 Toes to… Read more »

Two WOD Tuesday

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 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 Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#

Fun Friday

CrossFit Blaze – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds — 5 Windmill/Arm — 7 Kang Squat — 9 Barbell Good Morning — Jog 100 meters Strength Back Squat (Find a heavy single) WOD Metcon (Time) 21… Read more »

Thirsty Thursday

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 »

WTF Wednesday

CrossFit Blaze – CrossFit View Public Whiteboard 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 +… Read more »