CrossFit BLAST Fitness Blog

Warm up: 400 M Row DROM Back Ext Skill: Hang Power Clean WOD: 9 Hang Power Clean 10 Ball Slams 6 Hang Power Clean 15 Ball Slams 3 Hang Power Clean 20 Ball Slams M-185RX 155 135 115 W- 95RX 65 55 45

Warm up: 2 Min Ball Slams Andy Samson Skill: Double Unders WOD: 35 Double Unders 5 to 1 ratio 250 M Run 5 Rds

Warm up: 400 M Run DROM Seth Skill: Standing Broad Jump WOD: 4 Clapping Pull ups 6 Clapping Push ups 8 Standing Broad jumps(6′) AMRAP 12 Compare to 05-27-11

Warm up: 1 Min Wall Climb Samson DROM Skill: Wall ball WOD: “Karen” 150 Wall ball 20/14

Warm up: 50 Yard Sprints F/B X 3 DROM Samson Skill: Hang Power Clean WOD: 100 Hang Power Cleans 115/80 Penalty burpee for drop bar Penalty due spot of foul Compare to 06-10-11

Warm up: 2 Min Jump Rope Andy DROM Skill: SDLHP WOD: 800 M Run 5 HSPU 10 SDLHP 95/65 3 Rds Compare to 06-18-11

Warm up: 2 Min Ball Slams Back ext/Roller Andy Skill: Thruster WOD: 3-3-3-3-3-3 Thruster

Warm up: 500 M Row DROM Samson Skill: K2E WOD: 7 Box Jump 7 KB 7 K2E AMRAP 15 Compare to 06-29-11

Warm up: 150 M Sprint DROM Samson Skill: Power Clean WOD: 15-12-9-6-3 Power Clean 135/65 Bar-facing burpee

Warm up: 400 M Row Seth Andy Skill: Sprinter form WOD: 50 M Sprint 10 sec rest 50 M Backward Sprint 10 sec rest 50 M Sprint 15 sec rest 50 M Backward Sprint 2 Min rest 4 Rds