CrossFit BLAST Fitness Blog

We’d originally had “Helen” on the slate for today, but since the monsoon didn’t let up we went with: 100 Box Jumps 100 Deadlifts at 65lbs 100 Situps 100 Wallballs

Deadlifts 5x5x3x3x1x1

Early morning burpees…..yeah burpees!!! 150 M Run 20 Kettlebells 20 Burpees 20 Walking Lunges 400 M Run 30 Kettlebells 30 Burpees 30 Walking Lunges 150 M Run

Fire recruits getting their kettlebells going 5 Pullups 10 Kettlebells 15 Wallballs 20 Pushups 6 rounds

400 M Run 50 Front Squats 40 Situps 30 Pushups 20 Kettlebells 3 Rounds

400 M Run 30 Box Jumps 20 Hang Power Cleans 10 Knees 2 Elbows 150 M Run 30 Hang Power Cleans 20 Knees 2 Elbows 10 Box Jumps 400 M Run 30 Knees 2 Elbows 20 Box Jumps 10 Hang Power Cleans

150 M Run 10 Pushpress 8 Pullups 6 Burpees 5 rounds

400 M Run 40 Wallballs Rounds in 20 Courtesy of CrossFit.com

Doug from the fire academy loved this one! His shins and sweat trail says everything! 15 Deadlifts 15 Pushups 10 Rounds Courtesy of CrossFit.com

“Lamle” Happy Birthday to Andy 32 of eacah of the following: Pullups Burpees Back Squat Pushpress Back Extensions Kettlebells Box Jumps