CrossFit BLAST Fitness Blog

Warm up:
500 M Row
DROM
Seth

Skill:
Thrusters

WOD:
30 Situps
20 Thrusters
10 Pullups
3 Rds

Warm up:
2 Min Jump Rope
DROM
Andy

Skill:
Lateral Burpee

WOD:
12 Deadlift 225/165
9 Lateral Burpee
6 Ring Dips
AMRAP 15

Warm up:
1 Min M-Ball Cleans
DROM
Samson

Skill:
OVHS

WOD:
30 Double Unders
10 OVHS 135/95
3 Rds
Then ( on a running clock)
10 HSPU
40 yard Farmers Walk ( heavy as possible)
3 Rds

Warm up:
500 M Row
DROM
Seth

Skill:
Hang Power Snatch

WOD:
9 Deadlift 135/95
6 Hang Power Snatches
3 OVHS
5 Rds

Warm up:
DROM
1 Min Wall Climbs
Andy

Skill:
HSPU

WOD:
5 HSPU
20 Jumping Squats
5 GHD Situps
AMRAP 15

Warm up:
2 Min M-Ball Slams
DROM
Samson

Skill:
Power Snatch

WOD:
1000 M Row
100 Hand Release Pushups
10 Power Snatch 135/95
1 Rope Climb

Warm up:
High knees
50 Yard sprints forward/backward
Seth

Skill:
Wall ball

WOD:
400 M Run
10 Pull up
20 KB
40 Double Unders
150 M Run
10 Burpees
20 Push Press
40 Wall Ball
150 M Run
10 Box Jump
20 Dips
40 Sit Ups
400 M Run

Warm up:
500 M Row
DROM
Seth

Skill:
OVHS

WOD:
21-15-9
OVHS
Sit ups
Pull ups

Warm up:
1 Min M-Ball Cleans
DROM
Samson

Skill:
Squat Clean

WOD:
10 Squat Cleans 135/95
10 Pull ups
3 Rds
Then (on a running clock)
10 Burpee
10 KB 70/44
3Rds

Warm up:
2 Min Jump Rope
DROM
Andy

Skill:
Back Extension

WOD:
30 Tuck Jump
20 Push Press 95/65
10 Back Extension
3 Rds