CrossFit BLAST Fitness Blog

1 Min Pullups 1 Min Box Jumps 1 Min Wallball 1 Min Kettlebell 1 Min Pushpress 4 rounds…continuous

Kids class will be held at the normal time tonite.

John finishing the clean and jerk Clean and Jerks 1 rep the first minute 2 reps the second minute continue to failure… then try for 3-4 reps per minute through 20 mins

5 Box Jump Burpees 10 Kettlebells 10 Body Rows Rounds in 20 mins

7 Sumo-Deadlift Highpull 7 Pushpress 7 Front Squat 7 Rounds

Home WOD 25 full snow shovels 10 Snow Angels Repeat until your driveway/sidewalk is clear or you are arrested by the authorities! See you Monday!

Kari getting some work done… 10 Wallballs 10 Squats 10 Med Ball Cleans 10 Med Ball Pushups rounds in 15 mins

“Elizabeth” 21-15-9 Squat Cleans Ring Dips

Bayan’s temporary gym home… 10 Mins Handstand Pushups 5 Mins Squats 2 Mins Pullups 1 Min Pushups Total reps=score.

“Fight Gone Bad” 1 min row for calories 1 min Box Jumps 1 min Wallball 1 min Sumo-deadlift highpull 1 min Pushpress 3 rounds 1 min rest betweeen rounds Total= number of calories plus reps for each rounds added together at the end.