CrossFit BLAST Fitness Blog

15-13-11-9-7-5-3-1 Deadlifts Ring Dips

Fire candidates getting some morning squats in The Central Indiana Fire Academy class has completed their on-ramp program and are full steam ahead into their CrossFit journey. So far they’ve met “Fran” and “Fight Gone Bad”. All made great improvements over their initial WOD which was 200 M Row, 15-12-9 Pushups, Body Rows and Squats, [...]

Morning burpees…..yay burpees!!! 6 Overhead Squats 8 Burpees 10 Situps Rounds in 20 mins

15 Body Rows 15 Kettlebells 15 Pushups Rounds in 15 mins

20 Knees to Elbows 20 Wallballs 20 Pushups 20 Lunges (10 each leg) 4 rounds

21-15-9 Sumo-Deadlift High pull Hang Power Cleans Pushpress

Jake getting some work done 2 Mins Clean and Jerk 30 seconds rest 2 Mins Shuttle run 30 seconds rest 4 rounds

“Fran” 21-15-9 Thrusters Pullups

“Crazy 8′s” 8 Squats 8 Pushups 8 Box Jumps Rounds in 20 mins

Front Squats 5x5x3x3x1x1