CrossFit BLAST Fitness Blog

150 M Run 5 Tire Flips 10 Walking Lunges (each leg) 150 M Run 10 Squats 10 Pushups Rounds in 20 mins

“Mitch” 9 Body Rows 8 Burpee Box Jumps 7 Push Jerk Rounds in 20 mins

20 calories on rower 20 Wallball 20 Kettlebells 20 Pushpress 20 Walking Lunges 20 Burpees 20 Knees 2 Elbows 3 rounds…then: 400 M Run 20 Pullups

Eric Foster and Dan Muir after their WOD. GO COLTS!!! “Diane” 21-15-9 Deadlift Handstand Pushups Congrats to Dan Muir for his 1 year contract that will keep him plugging the defensive line for the Colts!

“Reese’s Revenge” 21-15-9 1 arm Kettlbell Pushpress (each arm) Pullups Box Jumps

12 Pushups 8 Front Squats 6 Ring Dips Rounds in 15 mins

21-15-9 Pushpress Body Row Situps Pullups

7 Kettlebells 7 Burpees Rounds in 10 minutes Took this one from the cert that Andy, Tim, Mitch, Mat and Ralph all finished. This was the worst 10 minute WOD ever!!!

400 M Run 25 Pullups 25 Deadlifts 25 Wallballs 3 Rounds

15 Tire Flips 150 M Run 15 Pushups 150 M Run 15 Thrusters 150 M Run 15 Kettlebells 150 M Run 15 Pullups 150 M Run 15 Box Jumps 150 M Run 15 Pushpress 150 M Run 15 Squats 150 m run 15 Burpees 150 M Run 15 Hang Power Cleans 150 M Run