CrossFit BLAST Fitness Blog

Warm up: Resist Run DROM Back Ext Skill: Squat Clean WOD: “Carse” 21-18-15-12-9-6-3 Squat Clean 95lb Double Unders Deadlift 185lb Box Jump 24″ 50 M Bear Crawl starts each Rd

Warm up: 1 Min Row Sprint 30 Sec Rest X 3 DROM Samson Skill: Pull up WOD: 100 Pull ups

Warm up: Rope Climb X 3 Seth Foam Roller Skill:Runner Form WOD: 400 M Run 1 Min Rest 4 Rds

Warm up: 2 Min Jump Rope DROM Seth Skill: Toes 2 Bar WOD: 10 Wall Ball 10 Toes 2 Bar 10 Box Jump 24″ AMRAP 15

Warm up: 150 M Run Forward/Backward DROM Andy Skill: Front Squat WOD: Front Squat 2-2-2-2-2-2-2-2-2-2

Warm up: Med Ball Cleans 1 Min DROM Samson Skill: PVC Power Clean WOD: 40 Yard Sprint 6 Power Cleans 185lb 12 K2E 45 sec rest between Rds 5 Rds

Warm up: High Knees Rope Climb X 2 DROM Skill: Box Jump Burpee WOD: “Pookie” 21-15-9-9-15-21 Box Jump Burpee Sit ups Double Unders

Warm up: 1 Min Med Ball Slams DROM Andy Skill: PVC Clean Walk Through WOD: “Elizabeth” 21-15-9 Cleans 135lb Ring Dip

Warm up: 150 M Sprint DROM Samson Skill: Push Press WOD: 10 Push Press 115lb 10 KB 10 Box Jump AMRAP 20

Warm up: 500 M Row Samson Andy Skill: Push up form WOD: 150 Push ups Rest only in up position If drop 20 Squat penalty Due at spot of penalty