Monday
5 burpees
10 Knees to Elbows
20 Kettlebells
25 Situps
5 rounds
Tuesday
“Cindy”
5 Pullups
10 Pushups
15 Squats
Rounds in 20 mins
Wednesday
“Jeremy”
21-15-9
Overhead Squats
Burpees
Thursday
25 Wallball
25 Pushups
25 Situps
25 Pushpress
3 rounds
Friday
5 times overhead, any method
7 Pushups
9 Box Jumps
Rounds in 12 Minutes
Sorry for the lack of posts this week. The full time job has kept us both busy. Thanks to all who stepped up and helped out [...]

150 M Run
10-9-8-7-6-5-4-3-2-1
Power Snatch
Med Ball Slams
Ring Dips
500 M Row

Central Indiana Fire Academy recruits practicing the pushpress
BLAST Fitness has been chosen to instruct the recruits from The Central Indiana Fire Academy in their physical fitness throughout their 19 week course. The recruits are currrently being put through the “on ramp” program in their first two weeks and are getting their share of knowledge and [...]

Mario and Bill swinging the kettlebells
50′ Resistance run
6 Pullups
12 Med-ball Pushups
18 Kettlebells
24 Squats
4 rounds

Bill after his WOD
 
800 M Row…
3 rounds of:
15 Med ball box jumps
15 Burpees
15 Pushpress
15 Body Row

9-15-21
Situps
Hang power Cleans
Wallballs
Pushups

6 Deadlifts (m-225, w-155)
8 Pullups
10 Box Jumps
Rounds in 20 mins

20 Pullups
30 Pushups
40 Lunges (20 each leg)
50 Situps
4 rounds

Snatch
5×5×3×3×1×1

Mitch, Ralph and Justin starting front squats
20, 15, 10, 5
Front Squats
Knees 2 Elbows
Box Jumps
Back Extensions
Situps