CrossFit BLAST Fitness Blog

Warm up: 500 M Row Seth Foam Roller Skill: KB WOD: 1 Min KB for 30 Reps 1 Min Rest Between Rds If fail to get 30 Reps in Min then 1000 M Row each Rd due at end 10 Total Rds 5work/5rest

Warm up: Min on/off/on M-Ball Cleans DROM Andy Skill: Thrusters WOD: FRAN 21-15-9 Thrusters 95 Pull ups

Warm up: Door 2 Door Bear Crawl DROM Foam Roller Skill: Push Press WOD: 10 SDLHP 10 Push Press 10 KB 6 Rds

Warm up: Resist Run Seth Foam Roller Skill: Wall Ball WOD: Kelly 400 M Run 30 Box Jump 24″ 30 Wall Ball 5 Rds

We are still holding class today at 10:30. Give yourself extra time and be safe! See you there!

Warm up: 400 M Run OVHS DROM Skill: KB WOD: 15 KB 10 Jumping Squats 5 HSPU AMRAP 15

Warm up: 2 Min Jump Rope DROM Seth Skill: Toes 2 Bar WOD: 18 Box Jump 24″ 15 Toes 2 Bar 12 Pull ups AMRAP 20

Warm up: 500 M Row DROM Andy Skill: Wall Ball WOD: Karen 150 Wall Ball

Warm up: Min on/off/on Push up-Sit up X 3 DROM Foam Roller Skill: Power Clean WOD: 3 Power Clean 3 Broad Jump 2 Min Rest between Rds 8 Rds

Warm up: Min on/off/on M-ball slams DROM Samson Skill: Pull up WOD: 1st Min = 1 Pull up 2nd Min = 2 Pull up 3rd Min = 3 Pull up And so on…till failure