CrossFit BLAST Fitness Blog

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

Warm up:
Bear Crawl door 2 door
DROM
30 Squats

Skill:
Push Jerk

WOD:
500 M Row
1 Rope Climb
10 Push Jerk 155/115
AMRAP 20

Estridge and Spina at 2012 Great Lakes Invitational

Good Work by Both, Enjoy the videos of Day 1 WOD’s 2&3