CrossFit BLAST Fitness Blog

Squat Cleans 5x5x3x3x1x1

20-15-10 Front Squats Body Rows Burpees

21-15-9 Deadlift Ring Pushups

“Uneven Grace” 30 Clean and Jerks at 135lbs, 50lbs on one end 40 on the other, switch sides halfway through 3 min rest 15 pullups in the rest time “Randy” 75 power snatches at 75lbs

“Fight Gone Bad” 1 min Row 1 Min Wallball 1 Min Sumo Deadlift Highpull 1 Min Pushpress 1 Min Box Jumps Count total reps for the round, calories on the rower. Three rounds

10 Jumping Squats 10 Push Press 10 Knees 2 Elbows Rounds in 15 mins

Pushpress 5x5x3x3x1x1 Handstand Pushups

21-15-9 Kettlebells Ring Pushups Burpees Sorry for the lack of pictures. Keep forgetting to grab batteries for the camera!

100 Pullups for time

400 M Run 50 Pushups 30 Deadlifts 15 Pullups 150 M Run 10 Pushpress 8 Cleans 6 Tire Flips 150 M Run 30 Walking lunges (each leg) 10 Handstand Pushups 400 M Run Done as a team workout with everyone crossing the finish line together.