Athlete of the Week: Dave Bunce
Dave is a long time member of Blaze. He travels every week but still makes it to CrossFit whether he is in town or not.
“Dave”
5 rounds
500m Run
40 Push-Ups
30 Air Squats
20 Burpees
10 Pull-Ups
Today's WOD
Thirsty Thursday
CrossFit Blaze – CrossFit
Warm-up
Warm up – Circus (No Measure)
2 rounds
1:00 Jump Rope
30ft Airplanes
15 Bodyweight Hip Thrusts
30ft Hurdle Step
20 Arm Swings (10 each Dir)
30ft Swooping Death March
Strength
Strength Circuit – Chest B (Weight)
Strength Circuit x 5 (Rotate through movements)
Floor Press or Bench x 8
DB Hammer Curls x 10
Single DB Skull Crushers x 10
Rest 2mins after each circuit
WOD
Metcon (Time)
Fifteen rounds for time of (25 min cap):
1 Power Clean (pick load)
3 Handstand Push-ups (15’s+ABMAT/10’s+ABMAT; 5 rds strict)
5 Burpees
For Rx+ use at least 155/103, do HSPU’s on 45’s/25’s. Burpees stay the same.
Finisher
Fin- Weighted Carry (No Measure)
500m Weight Walk Carry. ( Be creative. Use plates, Bars w/ plates, team heavybag carry, Log, Stones, etc)
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