CrossFit BLAST Fitness Blog

Warm up:
1 Min on/off/on Jump Rope
Seth
Foam Roller

Skill:
DB Squat Clean

WOD:
“Lumberjack 20″
20 Deadlift 275
400 M Run
20 KB 70
400 M Run
20 OVHS 115
400 M Run
20 Burpee
400 M Run
20 Chest 2 Bar Pullups
400 M Run
20 Box Jump 24″
400 M Run
20 DB Squat Cleans 45
400 M Run

Warm up:
400 M Run
DROM
Arm Circles

Skill:
HSPU

WOD:
10 HSPU
15 Pull Up
20 KB
25 Sit up
30 Burpee
2 Rds

Warm up:
1 Min on/off/on MB Cleans
Andy
Seth

Skill:
Deadlift

WOD:
400 M Run
21 Deadlifts 185/135
5 Rds

Warm up:
1 Min on/off/on Jump Rope
DROM
Samson

Skill:
GHD Sit up

WOD:
7 Push Press 135/65
7 OVHS 135/65
7 GHD Sit Up
AMRAP 15

Warm up:
500 M Row
DROM
Andy

Skill:
Jumping Lunges

WOD:
10 Burpee
15 Jumping Lunges
20 Double Unders
25 Yard Shuttle Sprint (5/5/5/5/5)
30 Sec Rest
8 Rds

Warm up:
400 M Run
DROM
Seth

Skill:
2-for-1 Wall Ball

WOD:
10 2-for-1 Wall Ball
10 Chest 2 Bar Pullup
AMRAP 10

This is how this WOD felt

Warm up:
Resist Run
Andy
DROM/Foam Roller

Skill:
Snatch

WOD:
3 Snatch Pull
3 Power Snatch
3 Snatch Press
5 Rds 2 Min rest between Rds
65-70% 2 RM

Warm up:
Min on/off/on Barbell wall cleans
Seth
Andy

Skill:
Muscle up Progress toes to dip

WOD:
“Griff”
800 M Forward Run
400 M Backward Run
800 M Forward Run
400 M Backward Run

Boot Camp Day 9

Griff

Warm up:
500 M Row
Seth
Foam Roller

Skill:
Burpee

WOD:
“Pookie”
21-15-9-9-15-21
Box Jump 20″
Burpee
Sit up
Double under

Warm up:
Dog w/ Hurt Leg 60′ X2
Back Ext
Samson

Skill:
Box Push up

WOD:
500 M Row
9-15-21
Body Row
Box Push up
Wall Ball
400 M Run