CrossFit BLAST Fitness Blog

Warm up:
200 M Row 30 sec rest X4
Seth
Foam roller

Skill:
Front Squat

WOD:
10 Front Squat 135/95
10 Ring Push up
AMRAP 20

Warm up:
High Knees
Goal Ball
Andy

Skill:
Thrusters

WOD:
“Wood”
400 M Run
10 Burpee Box Jump 24″
10 SDLHP 95
10 Thrusters 95
1 Min Rest
5 Rds

Warm up:
High Knees
Seth
Foam Roller

Skill:
Pull Up

WOD:
400 M Run
1 Min Rest
6 Rds

Warm up:
Bear Crawl Garage door 2 Garage door X2
DROM
Andy

Skill:
7 Hang Power Clean 135
7 Squat
7 K2E
7 Rds

Warm up:
400 M Run
Back Ext
Foam Roller

Skill:
Deadlift

WOD:
10-9-8-7-6-5-4-3-2-1
Deadlift 225/155
Burpee

Warm up:
500m Row or 400m Run
Total of 30 GHD Sit-ups or 30 Floor Sit-ups
Total of 30 GHD Back Extensions or 30 Supermans
Total of 30 Overhead Squsts

Skill:
Thruster

WOD:
Birthday WOD “A Campbell Couplet”

12 Thrusters (100#/70#)
27 Double Unders (5 to 1 ratio)

5 Rounds

Warm up:
2 Min Jump Rope
DROM
Andy

Skill:
Wall Ball

WOD:
9-15-21
Squat
Body Row
Hand Release Push Up
Wall Ball

Warm up:
High Knees
Sprints-forward-backward
DROM

Skill:
Explaining the WOD!!!

WOD:

The 12 Exercises of Christmas
12 Box Jump
11 KB
10 Sit up
9 Push up
8 Squat
7 Push Press
6 Dips
5 K2E
4 Double Unders
3 Plate Lunges (E/L)
2 M-ball Slams
1 HSPU

Work through it just like the song.

Merry Christmas from the BLAST Family.

Warm up:
1 Min on/off/on M-ball Slams
DROM
OVHS

Skill:
M-ball Sit up throws 2 wall

WOD:
30 Wall Ball
20 Box Jump
10 Clapping Push up
5 M-ball Sit up throws 2 wall
3 Rds

Warm up:
1 MIn on/off/on Wall Climb
Foam Roller
Samson

Skill:
Deadlift

WOD:
7 Deadlift 315
21 Double Unders
5 Rds