CrossFit BLAST Fitness Blog

Warm up: Dynamic Warm up Task Specific Warm up Skill: Barbell (BB) RDL WOD: Back Squat 5 X 3 BB RDL 3 X 10 BB Static Press 3 X 5 OT: Shuttle Run Cool Down: Static Stretch Foam Roll

Warm up: Dynamic Warm up Task Specific Warm up Skill: KB WOD: “Filthy 50″ 50 Reps of each exercise: Box Jumps (24/20″) Jumping Pull Ups KB Swing (35/26) Lunge Walk (50 total steps) Knees to Elbow Push Press (45/30) Back Extensions Wall Ball Shots (20/14) Burpees Double Unders (Singles 3:1) OT: N/A Cool Down: Static [...]

Warm Up: Dynamic Warm Up Task Specific Warm Up Skill Review: Deadlift SWOD – Choose A or B A 1) Deadlift: 4×4 2) Single Arm DB Press: 3x8e 2B) Bar Body Row: 3×8 B 4 Rounds for time of: 10 KB Deadlifts 10 Push ups 10 Body Rows *Time Cap = 20 mintues Finisher: Plate [...]

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Warm Up Skill Review Hang Power Clean Front Squat WOD 30 minute AMRAP of: Barbell Complex: (95/45) 5 RDL’s 5 Hang Power Cleans 5 Front Squats Farmers Walk x40 yards (70/53) 5 Strict Pull ups 500m Row/400m Run Finisher Cool Down

Warm Up Skill Review HSPU WOD 8 minute AMRAP of: 4 HSPU 8 Ball-to-Wall (4 each) 12 Sit ups Cool Down

Warm Up Skill Review: Back Squat Single Arm Row SWOD: Choose A or B A 1) Back Squat: 4×5 2) Weighted Step Up: 3x6e 2B) Single Arm Row: 3x6e B 10 Goblet Squats 10 Walking Lunges 10 Body Rows 25 Double Unders (75 singles) 5 Rounds *Time Cap 25 minutes Cool Down

Warm Up Skill: Deadlift KB Swings WOD: 8 Rounds for time: 8 Foot Elevated Push ups 8 KB Swings 8 Deadlifts (@ 55-60% max) 8 Strict Pull ups *Time Cap = 35 minutes Cool Down

Warm up Skill: Suit Case Carry WOD: 1 Min Rowing 1 Min KB Suit Case Carry 70/53 1 Min Wall Ball 20/14 1 Min Body Row 1 Min Lying Knees 2 Elbow 3 Rds, 1 Min Rest Between Rds Fight Gone Bad Style OT Cool Down

Warm up Skill: Hang Power Clean WOD: 8 Hang Power Clean 115/65 8 Push Press 115/65 8 M-Ball Slams 20/14 8 Lateral Bar Burpees 4 Rds 12 Min Cap OT Cool Down