Workouts for Week of November 27

Blaze Carmical WOD

Workouts for Week of November 27 Monday A. Deadlift *Set 1 – 50% x 8 reps *Set 2 – 60% x 6 reps *Set 3 – 70% x 4 reps *Set 4 – 80% x 3 reps *Set 5 – 80% x 3 reps *Set 6 – 80% x 3 reps Rest 3 minutes between sets. B. “Christine” Three rounds …

Workouts for Week of November 20

Blaze Carmical WOD

Workouts for Week of November 20 Monday A. Every 2 minutes, for 18 minutes (3 sets each) of: Station 1 – 4-8 Ring Muscle-Ups Station 2 – 50-75 Foot Handstand Walk (use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing) Station 3 – L-Sit x 60 seconds (accumulate the time if …

Workouts for Week of November 13

Blaze Carmical WOD

Workouts for Week of November 13 Sunday – There is NO CrossFit class on Sunday. Monday A. Every two minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 5 reps @ 45-55% of 1-RM Back Squat *Set 2 – 5 reps @ 55-65% *Set 3 – 3 reps @ 65-75% *Set 4 – 2 reps @ 75-80% *Set …

Workouts Week of November 5

Blaze Carmical WOD

Workouts Week of November 5 Sunday – Open Gym with Coach Doug come in and make up lifts, work on skill development, ask questions, talk about your goals, and get technical coaching. 1030 until 1230 Monday A. Establish 2RM BN – 20 min B. 12 min AMRAP: 6 Strict Handstand Push-Ups 9 Ring Dips 12 Toes to Bar Tuesday A. …

Workouts Week of October 29

Blaze Carmical WOD

Workouts Week of October 29 Sunday 1.1.16.1 compare to: July 9 NOVICE INTERMEDIATE ADVANCED Row 6X500m 1:1 No more than 2:15 rest 3X35AbMat Sit Ups and Extensions Row 6X500m 1:1 No more than 2:00 rest 3X50 Ab Mat Sit Ups/Ext 4X8 Figure 8 with lacrosse ball on wall, arm straight out in front Change plates raise and lower to sides, …

Workouts for Week of October 22

Blaze Carmical WOD

Workouts for Week of October 22 Sunday 1.1.15.1 compare to: July 2 NOVICE INTERMEDIATE ADVANCED DL 3X10 EOMOTM for 16 min: Death by Thruster (45/35#)/Pull Ups Cossack Squat Skill Work DL 10 @50, 55, 60% EOMOTM for 16 min: Death by Thruster (75/55#)/Pull Ups 3X10 Figure 8 with lacrosse ball on wall, arm straight out to side Decline Cable Flyes …

Workouts for Week of October 15

Blaze Carmical WOD

Workouts for Week of October 15 Sunday 1.1.14.1 compare to: June 25 NOVICE INTERMEDIATE ADVANCED Handstand Skill Work 1 mi Run – Test 5 Rds, NFT: 5 FRSQ 15 KBS (35/25#) Rest Handstand Skill Work 1 mi Run – Test 5 Rds, NFT: 5 FRSQ @75% 15 KBS (45/30#) Rest Handstand Skill Work 1 mi Run – Test 5 Rds, …

Workouts for Week of October 8

Blaze Carmical WOD

Workouts for Week of October 8 Sunday 1.1.13.1 compare to: June 18 NOVICE INTERMEDIATE ADVANCED BN 5X5 4X8 Pendlay Row Med Ball Clean Technique Work 19 min AMRAP: 10 Ring Rows 15 Med Ball CN (20/14#) 90 Single Unders BN 8 @65, 70, 75, 8+@80% 4X8 Pendlay Row Med Ball Clean Technique Work 17 min AMRAP: 10 Archer Ring Rows …

Workouts for Week of October 1

Blaze Carmical WOD

Workouts for Week of October 1 Sunday 1.1.12.1 compare to: June 11 NOVICE INTERMEDIATE ADVANCED CNJK 6X3 6 RFT: 90 Single Unders 20 Toes to Rig 15 min cutoff CNJK 3 @67, 73, 78, 2X1 @83, 89, 91, 95% Continue on to 3RM FRSQ for the day 6 RFT: 35 DU 15 Hanging Knee Raises 15 min cutoff 3X15 Bulgarian …

Workouts for Week of September 24

Blaze Carmical WOD

Workouts for Week of September 24 Sunday 1.1.11.1 compare to: June 4 NOVICE INTERMEDIATE ADVANCED 5×5 Tempo BKSQ (4242) Start out light! A/B Partner Workout, Accumulate: 100 Scaled HSPU (pike, knees on bench etc) 120 KBS (40/25#) 140 Lunges 5×5 Tempo BKSQ (4242) Start out light! A/B Partner Workout, Accumulate: 100 Scaled HSPU 120 KBS (55/35#) 140 Lunge 5X5 Partner …