Workouts for Week of May 28

Blaze Carmical WOD

Workouts for Week of May 28 Sunday 1.1.10.1 NOVICE INTERMEDIATE ADVANCED Pull Up skill work SN 6X3 10 Rounds 65 Single Under 15 WB (10/6#) 65 Single Under 14 WB 65 Single Under 13 WB ……. 65 Single Under 6 WB Pull Up skill work SN 3@67, 71, 75, 79, 2@83, 87, 90% 10 Rounds 25 DU 15 WB (14/10#) …

Workouts for Week of May 21

Blaze Carmical WOD

Workouts for Week of May 21 Sunday 1.1.9.1 NOVICE INTERMEDIATE ADVANCED OUTSIDE A+B Partner Workout, 5 RFT: A) Row 500m B) 8 KBS (35/20#) + 10 Ab Mat Sit Ups OUTSIDE A+B Partner Workout, 5 RFT: A) Row 500m B) 10 KBS (55/35#) + 12 Ab Mat Sit Ups OUTSIDE A+B Partner Workout, 5 RFT: A) Row 500m B) 12 KBS (70/55#) + …

Workouts for Week of May 14

Blaze Carmical WOD

Sunday 1.1.7.1 NOVICE INTERMEDIATE ADVANCED DL 5X5 10 RFT: 10 Bar Scaled Pull Ups 10 Kneeling Push Ups 10 Sit Ups 10 Air Squats Pistol Skill Work DL 8@60, 65, 70, 8+@75% 5 RFT: 20 Scaled Pull Ups 20 Push Ups 20 Sit Ups 20 Squats 4X8 Banded Flyes Side Cable Raises Pistol Skill Work DL 5@65, 5@75, AMrAP@85% “Angie” …

Workouts for Week of May 7

Blaze Carmical WOD

Sunday 1.1.7.1 NOVICE INTERMEDIATE ADVANCED “Jerry” Run 1 mile Row 2k Run 1 mile 45 min cutoff “Jerry” Run 1 mile Row 2k Run 1 mile 45 min cutoff “Jerry” – TEST Run 1 mile Row 2k Run 1 mile 45 min cutoff   Monday 1.1.7.2 NOVICE INTERMEDIATE ADVANCED DL 5X5 21-15-9 Thrusters Bar in Rack Lever Pull Ups If …

Workouts for Week of April 30

Blaze Carmical WOD

Workouts for Week of April 30 Sunday 1.1.6.1 NOVICE INTERMEDIATE ADVANCED Split SN Skill Work – 15 min 3 Pos CN + JK 150, 135, 120, 105,  90, 75 Single Unders 1 min Plank and Side Plank in-between sets Split SN Skill Work – 15 min 3 POS CN + JK @65, 70, 75, 80, 85, 85% 50, 45, 40, …

Workouts for Week of April 23

Blaze Carmical WOD

Workouts for Week of April 23 Sunday 1.1.5.1 NOVICE INTERMEDIATE ADVANCED BN 5X5 8 X 100m jog/run on the :75 INT Rain Plan: AirDyne 8X20:40 10 RFT: 7 Ring Rows 7 Burpees BN 15@55, 60% 8 X 100m run on the :75 INT Rain Plan: AD 8X20:40 10 RFT: 10 Ring Rows 9 Burpees 2X15 DB Curls Rope OH Cable Triceps …

Workouts for Week of April 16

Blaze Carmical WOD

Workouts for Week of April 16   Sunday 1.1.4.1   NOVICE INTERMEDIATE ADVANCED 3X 8 GM 8 Bar Squat 8 Bar PressBKSQ 5X55 RFT: 4 Wall Walks 19 KBS (35/20#) PCN+PJ Skill Work up to 85% 3X  8 GM  8 Bar Squat  8 Bar Press BKSQ 8@55, 60, 65, 8+@70% 5 RFT: 14 Scaled HSPU 19 KBS (45/25#) PCN+PJ Skill Work …

Workouts for Week of April 9

Blaze Carmical WOD

Sunday – 1.1.3.1   NOVICE INTERMEDIATE ADVANCED Burgener Skill Transfer Drills In between each – hand for time on pull up bar SN 6X3 5 RFT: 16 Burpees 13 Dips Burgener Skill Transfer Drills In between each – Dead Hang Pull Ups SN 2X2@70, 75, 3X1@80% 5 RFT: 16 Burpees 13 Dips OR CNJK Ladder, NFT: 12@50% 10@60% 8@70% 5@80% …

Workouts for Week of April 2

Blaze Carmical WOD

SUNDAY 1.1.2.1   BEGINNER <6 months INTERMEDIATE ADVANCED >2 years Single Under Skill Work – 12 min PR 5X5 A+B Partner Workout, 3 RFT: A) Row 500m B) 15 STO + 20 Ab Mat Sit Ups Accumulate up to 180 DU – 12 min cutoff PR 12@50, 55,  12+@60% A+B Partner Workout, 3 RFT:A) Row 750mB) 15 STO @50% + …