CrossFit BLAST Fitness Blog

21-15-9 Power Snatch (135) Bench press (185) Box Jumps

Morning crew getting the punishment over with 10 Deadlifts 8 Hang Cleans 6 Pushpress 65lbs for all movements Rounds in 20 mins

800 M Run 3 rounds of: 25 Pullups 25 Situps 25 Pushpress 25 Pushups then… 800 M Run

150 M Run 15 Pushups 10 Pullups 15 Kettlebells 10 Dumbbell Pushpress 5 Tire Flips 3 Rounds

15 Sumo-deadlift high pull 10 Back Squat 5 Handstand Pushups Rounds in 15 mins

1030PM Class doing their burpees, Yeah Burpees!!! “Jeremy” 21-15-9 Overhead Squats Burpees

John getting the kids up the rope!

15,13,11,9,7,5,3,1 Deadlifts Ring Dips Post weights and thoughts…

Anne, Shannon and the evening crew getting the wallballs moving 15 Wallballs 10 Ring Pushups 5 Pullups Rounds in 15 Mins

400 M Run 15 Tire Flips 15 Kettlebells 15 Knees to Elbows 150 M Run 10 Tire Flips 10 Kettlebells 10 Knees to Elbows 400 M Run