CrossFit BLAST Fitness Blog

Kessie and Roemke going overhead 10 Knees to Elbows 8 Overhead Squats 6 Handstand Pushups Rounds in 15 mins

Morning wallballs… “Karen” 150 Wallballs

Kessie, Andy and Kristie jumping 12 Box Jumps 9 Pushpress 6 Body Row Rounds in 15 mins

400 M Run 40 Deadlifts 40 Pushpress 40 Body Rows 400 M Row 30, 30, 30 of the above 400 M Run 20, 20, 20 400 M Row 10, 10, 10

60 seconds of squats for reps 60 seconds of pullups 60 seconds of squats 60 seconds of pushups Repeat as long as possible Total squats per round is max 60, anything short of 60 to be made up on pullup/pushup rounds

Back Squat 5x5x3x3x3x1x1x1

25 Wallballs 25 Pushup 25 Situps 25 Pushpress 3 rounds

Kristie smiling through the pain 15 Kettlebells 10 Jumping Squats 5 Handstand Pushups Rounds in 15 mins

“Jeremy” 21-15-9 Overhead Squats Burpees

400 M Run 30 Thrusters 30 Body Rows 150 M Run 20 Pushpress 20 Knees to Elbows 400 M Run 10 Box Jumps 10 Burpees