WOD Monday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner MB Toss 3 Minutes (14+/16+) PT/Scorpion Kick/Air Squat 2×10/10total/10 (30s) Strength/Power Front Squat... Read More
WOD Saturday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/gym jog Partner Sprint Relay 3 Minutes PT/Air Squat/Burpee 3×15/10/5 (30s) Conditioning Metcon (AMRAP –... Read More
WOD Friday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run PVC Series: PT/OHS/SOTS 2x10e @ Slow Tempo (60s) SA OHS 3x5e @ BW-30 lbs... Read More
WOD Thursday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Spider Lunge + Back Pedal 2xGL (Partner Rest) KB Figure-8 2×12 total @... Read More
WOD Wednesday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride “You’ve Been Served” 5-Minutes w/ 5 Burpee Score PVC Halo/Air Squat/Glute Bridge 2x5e/10/15s (30s)... Read More
WOD Tuesday CrossFit
Bluprint Fitness, Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements 1xGL Each SL Glute Bridge 2x8e (30s) Skill Practice Pistols... Read More
WOD Monday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride TMC 2×12 (30s) PT/Shin Box Rotation/Air Squat 2×10/10total/10 (30s) Strength/Power Front Squat (8/5/2 Then... Read More
WOD Saturday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/gym jog Partner Sprint Relay 3 Minutes McKenzie Press-Up/Air Squat/Push-Up 2×10/10/5 (30s) Broad Jumps 3xGL... Read More
WOD Friday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Wall Ball Ladder 2×1-5 @ 14+/16+ (60s) PVC Halo/Vertical Jump/Handstand Hold 2x5e/5/15s (30s)... Read More
WOD Thursday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PVC Series: PT/OHS/SOTS 2x10e @ Slow Tempo (30s) Broad Jump + Back Pedal 3xGLap... Read More