CrossFit BLAST Fitness Blog http://www.crossfitblastfitness.com CrossFit BLAST Fitness Sat, 04 Feb 2012 17:55:50 +0000 en hourly 1 http://wordpress.org/?v=3.2.1 02-04-12 http://www.crossfitblastfitness.com/2012/02/04/02-04-12/ http://www.crossfitblastfitness.com/2012/02/04/02-04-12/#comments Sat, 04 Feb 2012 17:55:50 +0000 admin http://www.crossfitblastfitness.com/?p=2993 Warm up:
Resist Run
Back Ext
Samson

Skill:
Snatch/C&J

WOD:
Isa-Grace
30 Snatch 135
30 Clean & Jerk 135

]]> http://www.crossfitblastfitness.com/2012/02/04/02-04-12/feed/ 0 02-03-12 http://www.crossfitblastfitness.com/2012/02/04/02-03-12/ http://www.crossfitblastfitness.com/2012/02/04/02-03-12/#comments Sat, 04 Feb 2012 17:55:28 +0000 admin http://www.crossfitblastfitness.com/?p=2991 Warm up:
Min on/off/on Wall Climb
DROM
Samson

Skill:
Ring Dip

WOD:
10-9-8-7-6-5-4-3-2-1
Ring Dips
Box Jump
Push Press

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Bear Crawl Door 2 Door
DROM
OVHS

Skill:
Hang Power Clean

WOD:
3 Hang Power Clean
5 Burpeee
10 Rds
30 Sec Rest between Rds

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2 Min Jump Rope
Samson
Back Ext

Skill:
Front Squat

WOD:
7 Front Squat
7 SDLHP
7 Push Press
150 M Run
7 Rds Cap of 20 Mins

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Min on/off/on M-Ball Slams
Seth
DROM

Skill:
Row

WOD:
Tabata This
Row – Cal Count
1 Min Rest
Squat
1 Min Rest
Pull Up
1 Min Rest
Push Up
1 Min Rest
Sit Up
20 Sec on 10 sec Rest
8 Intervals

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500 M Row
Andy
Foam Roller

Skill:
Toes 2 Bar

WOD:
12 Wall Ball
12 Toes 2 Bar
5 Rds

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Min on/off/on Tire Flip
DROM
Foam Roller

Skill:
Deadlift

WOD:
15 Deadlift 135
15 Push ups
10 Rds

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300 M Row Sprints 20 Sec rest X 3
Seth
Back Ext

Skill:
Body Row

WOD:
5 Box Jump Burpee
10 KB
10 Body Row
AMRAP 20

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2 Min Jump Rope
DROM
Andy

Skill:
Elevated Push up

WOD:
7 K2E
7 Weighted Step Ups
7 Elevated Push Ups
AMRAP 15

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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

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