Month: March 2020

March 31, 2020 IronBlaze No comments exist

IronBlaze CrossFit – BlazeFit on Spot – at Home or LIVE Warm-up 7 min Amrap 2 stairs 5/side lateral hip dip 5/side single leg glute bridge 5 pike dive to seal pose https://youtu.be/6uXxLMn_nBg Metcon (Time) https://youtu.be/BMDSTfZ5DY4 For time 10 Burpees – 10 Burpees 20 Pull-ups – 10 Burpees 20 Pull-ups 30 Thrusters – 10 Burpees…

March 30, 2020 IronBlaze No comments exist

IronBlaze CrossFit – BlazeFit on Spot – at Home or LIVE Warm-up 3 rounds EMOM – running singles – Lunges with twist to reach – Pike dive to scorpion kicks https://youtu.be/YuNCe3iGiFE Metcon (AMRAP – Reps) https://youtu.be/SIUnvZdfh3s 4 x 6 min Amrap 400m run 75 Double unders 25 Deadlift https://youtu.be/uBeC2XY8PCo Max Sit-ups https://youtu.be/XMLST7OJ_Gc – 2 min…

March 29, 2020 IronBlaze No comments exist

IronBlaze CrossFit – BlazeFit on Spot – at Home or LIVE Warm-up 3 min General warm-up( bike, run( in place) then 3 sets 5 PIke to seal pose 30 sec coach stretch hold 5 Bent over M,T,Y (slow) https://youtu.be/nTfQF5oHDSU Metcon (Time) For time: 20 Rounds 10 Air squats 7 Up Down overs 4 Clean and…

March 29, 2020 IronBlaze No comments exist

IronBlaze CrossFit – BlazeFit on Spot Warm-up 3 min General warm-up( bike, run( in place) then 3 sets 5 PIke to seal pose 30 sec coach stretch hold 5 Bent over M,T,Y (slow) Metcon (Time) For time: 20 Rounds 10 Air squats 7 Up Down overs 4 Clean and Jerk * 40 sec on/ 20…

March 28, 2020 IronBlaze No comments exist

Announcements swimWOD – Friday, April 3rd – 20:00 – 21:00 hrs at Sportcomplex Koning Willem-Alexander in Hoofddorp IronBlaze CrossFit – BlazeFit on Spot Warm-up 3 Rounds 50 running singles 10 alt v-ups 5 walkout push-up shoot through https://youtu.be/o_ActIHHW58 Metcon (Time) For time : 30 Turkish get-up (L+R=2) https://youtu.be/0gXMR1eB4wUTurkish Get-up https://youtu.be/jAuknMNNjOc Today’s workout is all about…

March 27, 2020 IronBlaze No comments exist

IronBlaze CrossFit – BlazeFit on Spot Warm-up 4 Rounds ( 45 sec on/15 sec off – Jack Downs – Bicycle crunch – Shoulder tap to grasshopper https://youtu.be/QRydExYU95M Metcon (AMRAP – Rounds and Reps) 20 min Amrap 10 Push Press 10 Jump Overs 10 Swings https://youtu.be/aRkqgoJViPMToday we have a fun Home version of hero wod “jack”….

March 26, 2020 IronBlaze No comments exist

Announcements swimWOD – Friday, April 3rd – 20:00 – 21:00 hrs at Sportcomplex Koning Willem-Alexander in Hoofddorp IronBlaze CrossFit – BlazeFit on Spot Warm-up 3 Rounds 1 min Stairs ascend/descend 30 sec bottom of squat hold 10/side half kneeling press 10 high pulls 30 sec Bridge hold https://youtu.be/99_kd0wCBWM Metcon (Time) https://youtu.be/Up8rScbAbXs For Time 21-18-15-12-9-6-3 Pull-ups…

March 25, 2020 IronBlaze No comments exist

Announcements swimWOD – Friday, April 3rd – 20:00 – 21:00 hrs at Sportcomplex Koning Willem-Alexander in Hoofddorp IronBlaze CrossFit – BlazeFit on Spot Warm-up 3 rounds 1 min Jog 16 High Kicks 16 High Knick 16 butt kick 10m int. hurdle step 10m Ext. hurdle step 20m Lunges with twist to reach 20m high skips…

March 24, 2020 IronBlaze No comments exist

Announcements swimWOD – Friday, April 3rd – 20:00 – 21:00 hrs at Sportcomplex Koning Willem-Alexander in Hoofddorp IronBlaze CrossFit – BlazeFit on Spot Warm-up – 5 min Bike or Run (go for the bike if you have the option) – 10 stretch flow 1 back burner 1/side scorpion kick 1/side spider reach 1 russian baby…

March 23, 2020 IronBlaze No comments exist

Announcements swimWOD – Friday, April 3rd – 20:00 – 21:00 hrs at Sportcomplex Koning Willem-Alexander in Hoofddorp IronBlaze CrossFit – BlazeFit on Spot Warm-up 3 Rounds EMOM odd: 10m shuttle run even: 8 Down ups 6 shoulder tap to knee to elbow 4 Pike to seal pose https://youtu.be/nhIACwQcXYE Metcon (Time) 5 Rounds 400m Run 14…