Month: April 2020

April 30, 2020 IronBlaze No comments exist

Announcements Join Zoom Meeting https://us02web.zoom.us/j/2038090433?pwd=cU9GeWFpcmhYNER6VVpkRVl1Yis2dz09 Meeting ID: 203 809 0433 Password: IBCF IronBlaze CrossFit – BlazeFit on Spot – at Home or LIVE Warm-up 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 (AMRAP – Rounds and Reps)…

April 29, 2020 IronBlaze No comments exist

Announcements Join Zoom Meeting https://us02web.zoom.us/j/2038090433?pwd=cU9GeWFpcmhYNER6VVpkRVl1Yis2dz09 Meeting ID: 203 809 0433 Password: IBCF IronBlaze CrossFit – BlazeFit on Spot – at Home or LIVE Warm-up https://youtu.be/o5-4kDve7o8 – 1k jog (find your route for the wod) – 3 rounds 40 sec work each: *Hip opener hold https://youtu.be/W0yke3AZSbA *Prone Cherry pickers https://youtu.be/Va0VQrl_QdE * Greatest stretch https://youtu.be/Z_KIHV-wY-A Metcon (AMRAP…

April 28, 2020 IronBlaze No comments exist

IronBlaze CrossFit – BlazeFit on Spot – at Home or LIVE Warm-up Blazefit on spot Warm-up 7 min Amrap 10 Jump overs 5 Snatch grip deadlift 5 hang muscle snatch 5 snatch grip push press 5 snatch balance 5 OHS * use PVC or broom stick https://youtu.be/djMHBJXbsEc Wod Workout Description: https://youtu.be/3QqryVcdenI Metcon (AMRAP – Rounds…

April 27, 2020 IronBlaze No comments exist

IronBlaze CrossFit – BlazeFit on Spot – at Home or LIVE Warm-up Warm-up 7 min Amrap 20 single unders 1/side 3 point squat 3 /side High to low plank 5 90/90 stretch https://youtu.be/6rs69B5ukXQ Wod https://youtu.be/iMfM6_NxLNU A: Metcon (Weight) Tempo Hip Thrust https://youtu.be/pUdIL5x0fWg 5 sets of 5-10 reps (3-1-3-1)*You may use any equipmet you have, Barbell,Dumbell,Kettlebell…

April 26, 2020 IronBlaze No comments exist

Announcements Join Zoom Meeting https://us02web.zoom.us/j/2038090433?pwd=cU9GeWFpcmhYNER6VVpkRVl1Yis2dz09 Meeting ID: 203 809 0433 Password: IBCF IronBlaze CrossFit – BlazeFit on Spot – at Home or LIVE Warm-up https://youtu.be/JLY1d8cczOA 8 min Amrap 1 stairs ascend 4 push-up to shoulders and knees tap 4 Lunges with past throughs (pvc/ stick) 4 Goodmorning to squat (pvc/stick) Metcon (Time) Workout description:https://youtu.be/K4hVkBzoIGE For…

April 25, 2020 IronBlaze No comments exist

Announcements Join Zoom Meeting https://us02web.zoom.us/j/2038090433?pwd=cU9GeWFpcmhYNER6VVpkRVl1Yis2dz09 Meeting ID: 203 809 0433 Password: IBCF IronBlaze CrossFit – BlazeFit on Spot – at Home or LIVE Warm-up Warm-up https://youtu.be/ahgNbaWt3ec – 2 Rounds joint rotation 8 counts /direction * neck *shoulders * arms * elbows *wrists * hips * Knees *ankles – 3 rounds 50 running single unders https://youtu.be/3bE5RwH_SVU…

April 24, 2020 IronBlaze No comments exist

Announcements Join Zoom Meeting https://us02web.zoom.us/j/2038090433?pwd=cU9GeWFpcmhYNER6VVpkRVl1Yis2dz09 Meeting ID: 203 809 0433 Password: IBCF IronBlaze CrossFit – BlazeFit on Spot – at Home or LIVE A: Metcon (Weight) Single arm seated press 5 x 5 ( 3-0-3-1)*you may use KB, DB, Backpack or water bottles *pick a weight that will be challenging but still can performe with…

April 23, 2020 IronBlaze No comments exist

Announcements Join Zoom Meeting https://us02web.zoom.us/j/2038090433?pwd=cU9GeWFpcmhYNER6VVpkRVl1Yis2dz09 Meeting ID: 203 809 0433 Password: IBCF IronBlaze CrossFit – BlazeFit on Spot – at Home or LIVE Warm-up Warm-up – Bike( run) 2 min out, then go back in same route – 3 Rounds 30 sec work * high kicks * Knee Hug *leg pull behind * walkout push-up…

April 22, 2020 IronBlaze No comments exist

Announcements Join Zoom Meeting https://us02web.zoom.us/j/2038090433?pwd=cU9GeWFpcmhYNER6VVpkRVl1Yis2dz09 Meeting ID: 203 809 0433 Password: IBCF IronBlaze CrossFit – BlazeFit on Spot – at Home or LIVE Warm-up Warm-up Warm-up 4 Rounds ( 45 sec on/15 sec off – Jack Downs – Bicycle crunch – Shoulder tap to grasshopper https://youtu.be/QRydExYU95M Metcon (Time) Every 3 min x 8 Rounds 1…

April 21, 2020 IronBlaze No comments exist

Announcements Join Zoom Meeting https://us02web.zoom.us/j/2038090433?pwd=cU9GeWFpcmhYNER6VVpkRVl1Yis2dz09 Meeting ID: 203 809 0433 Password: IBCF IronBlaze CrossFit – BlazeFit on Spot – at Home or LIVE Warm-up Warm-up https://youtu.be/IKLEfyl98VA 3 Rounds 20 Dead Bug L+R = 2 20 Glute Bridge 20 Split jerk ( 10 each side Metcon (AMRAP – Rounds and Reps) 20 min Amrap 30 Swings…