Two WOD Tuesday

CrossFit Blaze – CrossFit

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Warmup De Plata (No Measure)

:30secs per movement

2 rounds = 9 minutes

Push-up to Down Dog

Slow Air Squats

Plate Hops

Push-up to Down Dog

Air Squats with Hands Overhead

Plate Front Raise to Overhead

Push-up to Down Dog

Air Squats with Heels on Plate

Plate Counterbalance Squats

Two WOD Tuesday’s

Metcon (AMRAP – Reps)

5 Rounds:


30/20 Calorie Row

40 Air Squats to Med-Ball

AMRAP 10 Meter Shuttles

2 Minutes Rest Between Rounds.
* With a good amount of rest built in after each round, we’re looking to bring the intensity in these short and simple intervals

* In the 4-minute windows, you’ll complete the listed number of calories on the rower and squats before moving on to the scored station, the 10 meter shuttle runs

* For the shuttle runs, sets cones 10 meters apart

* Every time one foot or part of the body touches beyond the cone, count 1 rep

* We want at least 30 seconds at the shuttle run station, so adjust the machine calories as needed or cap the row and bike at 3:30


300 Abs and Core (Time)

May or May not be for time. The choice is based on how much energy you have left. Try to finish!!

30 Bicycles

20 Crunches w/ Plate

30 Jack Knives

20 Leg Lifts

15 Side Plank Crunches (L)

30 Bicycles

15 Side Plank Crunches (R)

40 Russian Twists w/ Plate

30 Bicycles

20 Side Plank Crunches (L)

20 Crunches w/Plate

20 Side Plank Crunches (R)

10 Strict Toes to Bar or K2E