WOD Friday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner SA OH MB Carry @ 8+/15+ 3xGLap (Partner Rest) PT/OHS/Pull Plus 2x10e (30s)... Read More
WOD Thursday Barbell Club
Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements 1xGLe Each PVC Series: PT/OHS/SOTS 2x10e (30s) Strength/Power 1: Snatch... Read More
WOD Thursday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Dyna Hop + MB Transfer 3xGLap (Partner Rest) PT/Rev Lunge/Burpee 2×12/10/8 (30s) Conditioning... Read More
WOD Wednesday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner Forward/Backwards Sprint 3 Minutes KB Complex: RW/Ribbon/Goblet Squat 2×10/10/10 @ 20+/30+ (30s) Strength/Power... Read More
WOD Tuesday Barbell Club
Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Spider Lunge + Sprint 3xGLes (Partner Rest) PT/SL Glute Bridge/Wall Squat... Read More
WOD Tuesday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner MB Toss 3 Minutes @ 14+/16+ PT/Lateral Lunge/Toe Taps 2×10/10/30 (30s) Skill Practice... Read More
WOD Monday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Thruster MB Toss 2x8e @14+/16+ (30s) McKenzie Press-Up/Scorpion Kick/SL Glute Bridge 2×10/10/10e (30s)... Read More
WOD Saturday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Rowling 3x100m (Burpee Penalty) PT/Lateral Lunge/Frog Jump 2×10/10/10 (30s) Conditioning Metcon (AMRAP – Rounds... Read More
WOD Friday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner MB Toss 3 Minutes PT/Air Squat/Broad Jump 2×10/10/GLe (Walk Back) Strength/Power Hang Power... Read More
WOD Thursday Barbell Club
Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PVC Series: PT/OHS/SOTS 2x10e (30s) Barbell Complex: Power Clean + Front Squat... Read More