135lb Thrusters
50lb weighted Pullups
Burpees
15 seconds work/45 seconds rest
5 rounds

30 Wallball
20 Push Press
10 Body Row
3 rounds
135/115/95 Men’s weight for push press
65/45/25 Women’s

Those who braved the one class on Monday got to meet “Murph”
1 mile run
100 pullups
200 pushups
300 squats
1 mile run
Job well done to all who made it here and took thier “Murph” medicine!

Those who didn’t get their Tabata in on Thursday did it today…you can’t escape!

21-15-19
Deadlifts
Ring Dips
Knees to Elbows
225/185 for guys
95 for the girls

BLAST members got a taste of Tabata today for the first time…
20 seconds of work/10 seconds of rest
8 rounds each excercise
Squats
Pushups
Situps
Pullups
Box Jumps
Lowest round total is your highest attainable score….for example if you did 15 your second round you have to keep 15 for your goal until you go under, then that becomes your new score.

400 M Run
50 Wallballs
40 Pushpress
30 Box Jumps
20 Pullups
10 Thrusters
400 M Run

Today we had the fortune of doing a hip smoker of a WOD.
10 Med Ball Cleans
10 Burpees
7 Rounds
In talking with some of you who are progressing at a great pace it seems as though the results may not be as noticeable to you as they are to us as we watch you improve.
Before standing in [...]

Many people asked what the name for this one was. Well, you tell me…
500 M Row
50 Squats
400 M Row
40 Kettlebell Swings
300 M Row
30 Body Rows
200 M ROw
20 Thrusters
100 M ROw
10 Burpees

Quick one but a good one…
10 Box Jumps
10 Ring pushups
10 Kettlebells
5 rounds
Great to see all the hard work on Friday and Saturday to those who braved them both or made it for one. Welcome to Deborah who put in some hard work on her first CrossFit workout!