800 M Run
21-15-9
Kettlebell swings
Pushups
Squats

400 M run
max reps pullups
Rounds in 20 mins

400 M run
21-15-9
Wallball
Push Press
Body Row

Check out CrossFit.com on the affiliate page and see if you recognize that place. If you do, you have found CrossFit and found Blast, if you don’t, you need to get in here and see what the others are talking about.
 ”Crazy 8’s”
8 squats
8 pushups
8 box jumps
Rounds in 20 mins.

21-18-15-12-9
Deadlifts
Knees to elbows

5 pullups, 10 pushups, 15 squats….rounds in 20 mins…post your times!!!

The weather is improving and we will start to focus on some outside workouts over the next few months. I wonder if the local “chrome and neon” gym would let you walk into the parking lot with one of their bars and do walking lunges, overhead squats or deadlifts? Highly unlikely! Come try out CrossFit….first [...]