Workout of the Day

Saturday

CrossFit Blaze – CrossFit View Public Whiteboard WOD Metcon (Time) 1 mile run 100 Wall-ball 100 Pull-ups 100 Burpees 1600m Row ( Alternate every 400m)

Friday

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 »

Thursday

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 »

Wednesday

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 »

Tuesday

CrossFit Blaze – CrossFit View Public Whiteboard 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… Read more »

Monday

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 »

Partner Saturday

CrossFit Blaze – CrossFit View Public Whiteboard Warm-up Instructor Lead (No Measure) WOD Metcon (AMRAP – Rounds and Reps) 22 MINUTE AMRAP 20 burpees 300 meter row 20 burpee box jumps 600 meter row 20 burpee pull-up 800 meter row… Read more »

CrossFit WOD, August 12, 2017

Partner Saturday Warm-up Instructor Lead WOD Metcon (AMRAP – Rounds and Reps) 22 MINUTE AMRAP 20 burpees 300 meter row 20 burpee box jumps 600 meter row 20 burpee pull-up 800 meter row *Split all reps

CrossFit WOD, August 11, 2017

Friday Warm-up The CrossFit Warm-up 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips Strength Overhead Squat (5×2 reps @ 85-90% of 1RM) WOD Metcon (Time) 3 rounds 500m Run 50… Read more »