Workout of the Day

Throwback Thursday

CrossFit Blaze – CrossFit View Public Whiteboard Warm-up Warm up – Circus (No Measure) 2 rounds 1:00 Jump Rope 30ft Airplanes 15 Bodyweight Hip Thrusts 30ft Hurdle Step 20 Arm Swings (10 each Dir) 30ft Swooping Death March Strength Deadlift… Read more »

Hot and Heavy

CrossFit Blaze – CrossFit View Public Whiteboard Warm-up Instructor Lead (No Measure) WOD Metcon (AMRAP – Rounds and Reps) Teams of 2 or 3, AMRAP 30: 60 Calorie Row 50 Pull-ups 40 Power Cleans 30 Thrusters Round 1: 75/55 Round… Read more »

Partner Saturday

CrossFit Blaze – CrossFit View Public Whiteboard Warm-up Instructor Lead (No Measure) WOD Fab 50 (Time) 50 Box Jumps 50 Toes to Bar 50 Lunges 50 KBS 53/35 50 Deadlifts 135/85 50 Burpees 50 Push- Presses 45/35 50 OHS 45/35… Read more »

Throwdown Thursday

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-BrandX – A (No Measure) 3x capped at 9:00 100-meter run 10 bandy side steps 10 box step-ups 10 bandy good mornings Strength Back Squat (15-12-10-8) WOD Pinball (AMRAP – Reps) 5… Read more »

WTF Wednesday

CrossFit Blaze – CrossFit View Public Whiteboard Warm-up Warmup DeComp 2 (No Measure) 500m Run or Row (30 Seconds Each) x 2 rounds Single Leg Glute Bridges Push-up to Down Dog Glute Bridges (Two Legs) Front Plank on Hands Alternating… Read more »

Two WOD Tuesday

CrossFit Blaze – CrossFit View Public Whiteboard Warm-up Pull day warm up (No Measure) 1-2 rounds of: 5 down dogs 5 upward dogs 10 inchwroms 10 side lunges per leg 10 up and over the fence per side 10 single… Read more »

Full Flex Friday

CrossFit Blaze – CrossFit View Public Whiteboard Warm-up Warm- GainZ Lower 1 (No Measure) Back Warm-Up – Prone Cobra Press-Ups: 20 Reps + 30 Second Hold youtube.com/watch?v=zyIeHEsX3bw – Supine Laying Leg Cross-Overs: 10 Alternating Reps youtube.com/watch?v=TtTkNuscb5U – 3-Position Lunge youtube.com/watch?v=f-z_8Jd0SUI… Read more »

Fun Day

CrossFit Blaze – CrossFit View Public Whiteboard Warm-up Instructor Lead (No Measure) WOD Metcon (Time) 5 rounds 15 Push ups 100 feet Walking Lunge 30 Abmat Situps 100 Feet Farmers Carry Ahap

Fast Friday

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 »