CrossFit BLAST Fitness Blog

400 M Run/Row 50 Front Squat 40 Ring Pushups 30 Wallballs 20 Box Jumps 10 Pullups 400 M Run/Row 50 Lunges

Tiffany looking for her post-WOD happy place 500 M Row then AMRAP in remaining 20 mins of: 15 Kettlebells 10 Dumbbell Pushpress 5 Broad Jump Burpees 5 Knees to Elbows

“Annie” 50-40-30-20-10 Double Unders (3/1 ratio for singles…150,120,90,60,30) Situps

Tim getting “Diane” started “Diane” 21-15-9 Deadlifts (m-225,w-155) Handstand Pushups

15 Push Jerk 15 Pullups 5 Rounds

For those who missed last Saturday or simply wanted to see “Barbara” again… 20 Pullups 30 Pushups 40 Situps 50 Squats 5 rounds 3 mins rest between rounds

10 Sumo Deadlift Highpull 10 Pushpress 10 Kettlbells 6 Rounds

21-15-9 Thrusters Body Row Pushups

5 Ring Pushups 10 Jumping Squats 15 Wallballs Rounds in 15 mins

15-12-9-6-3-1 Front Squat Pullups Box Jumps