CrossFit BLAST Fitness Blog

10 Med Ball Slams 10 Front Squats 10 Lateral Burpees 10 Dips Rounds in 22 mins

5 Pullups 10 Sumo-Deadlift Highpulls 15 Situps Rounds in 15 mins

Proper wallball form… courtesy CF.com 15 Pushups 12 Wallballs 9 Pushpress

“Grace” 30 Clean and Jerk

Run 5K!!

10 Jumping Squats 10 Kettlebells 10 Pushpress Rounds in 15 mins

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived [...]

10 Dumbbell Pushpress 5 Kettlebells 10 Med Ball Cleans 5 Knees 2 Elbows Rounds in 15 mins

400 M Run max Pushups Rounds in 20 mins

150 m Run 20 Thrusters 20 Weighted Box Steps 15 Pullups 4 rounds