Thursday – January 8, 2015 WORKOUT

Blaze Carmical WOD

January 8, 2015 WORKOUT Demo video links are in Red. WARMUP/MOBILITY/SKILL (10 min) SQ 5@60, 70, AMrAP@80% Power “Isabel” – 7 min cutoff 30 SN (135/95#) for max power output = (weight x reps)/time 3X15, 3X20, 3X25, or 3X30 Ab Mat Sit Up Ab Mat Extension Med Ball Cherry Pickers COOLDOWN (5 min) Static Stretching and Mobility

Wednesday – January 7, 2015 WORKOUT

Blaze Carmical WOD

  January 7, 2015 WORKOUT Demo video links are in Red. WARMUP/MOBILITY/SKILL (10 min) MAKE UP LIFT FROM LAST TWO DAYS CONDITIONING – 24 min PART I – A/B 12 min AMRAP 10 CTB Pull Ups 10 HSPU 20 WB -Rest 6 minutes- PART II – AMRAP 6 min A+B A starts one and B follows when A moves on …

Tuesday – January 6, 2015 WORKOUT

Blaze Carmical WOD

January 6, 2015 WORKOUT Demo video links are in Red. WARMUP/MOBILITY/SKILL (10 min) FRSQ 5@60, 70, AMrAP@80% PR 5@60, 70, AMrAP@80% Blastoff Triplet (10, 9, 8, 7, 6, 5, 4, 3, 2, 1) STO @ 35% of JK (95/65#) Box Jumps (24/20″) TTB COOLDOWN (5 min) Static Stretching and Mobility

Monday – January 5, 2015 WORKOUT

Blaze Carmical Uncategorized, WOD

Demo video links are in Red. WARMUP/MOBILITY/SKILL (10 min) Hand Stand Skill Work (10 min) WEIGHTLIFTING (20 min) BN 5@60, 70, AMrAP@80% on the 2:30 DL 5@60, 70, AMrAP@80% on the 2:30 “Annie” 12 min cutoff 50-40-30-20-10 reps, for time of: Double Under AbMat Sit-up COOLDOWN (5 min) Static Stretching and Mobility

Sunday – January 4, 2015 WORKOUT

Blaze Carmical WOD

January 4, 2015 WORKOUT Demo video links are in Red. WARMUP/MOBILITY/SKILL (10 min) MAKE UP ONE LIFT FROM LAST TWO DAYS Partner Workout 10 min AMRAP: 5 Thrusters @70% CNJK 1RM (185/125# Rx’d) at the top of each minute; Accumulate as many Burpee Pull Ups in the remaining time as a team. Stretch/Mobility (10 min) Then: 2K row @106-92% GLT …

Saturday – January 3, 2015 WORKOUT

Blaze Carmical WOD

January 3, 2015 WORKOUT Demo video links are in Red. WARMUP/MOBILITY/SKILL (10 min) 7X1 JK to a 1RM – 15 min More than 12 people in class/half does A while the other does B and then switch: A) In 15 min: 7X1 Weighted Pull Up 1RM 7X1 Weighted Dip 1RM B) AD 1:1 12X OTM COOLDOWN (5 min) Static Stretching …

Friday – January 2, 2015 WORKOUT

Blaze Carmical WOD

January 2, 2015 WORKOUT Demo video links are in Red. WARMUP/MOBILITY/SKILL (10 min) 1RM HGSN Partner A+B 120 Total WB Buy In 6X for time A) 12 Push Ups B) 24 Double Unders COOLDOWN (5 min) Static Stretching and Mobility

Wednesday – December 31, 2014 WORKOUT

Blaze Carmical WOD

Don’t forget: We close today at 2:00PM. 5:30, 7:00, 9:00, and 11:00 classes are all happening at their normal hours this morning. December 31, 2014 WORKOUT Demo video links are in Red. WARMUP/MOBILITY/SKILL (10 min) 1RM Floor BN Partner A/B 10X Total – alternate stations – 24 min cutoff 10 Burpee Box Jump (24/20″) – step down 10 TTB 10 …

Tuesday – December 30, 2014 WORKOUT

Blaze Carmical WOD

December 30, 2014 WORKOUT Demo video links are in Red. WARMUP/MOBILITY/SKILL (10 min) Beast Builder @ 60% of 1RM (185/135 Rx’d) Beast Builder V1:
EMOMx7 Min 1: 7 unbroken Hang Cleans + 1 Jerk Min 2: 6 unbroken Hang Cleans + 2 unbroken Jerks Min 3: 5 unbroken Hang Cleans + 3 unbroken Jerks Min 4: 4 unbroken Hang Cleans + …