WOD Friday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Jumping Ball Slam Ladder: 2×1-5 @ 14/16 (30s) McKenzie Press-Up/Scorpion Kick/Iron Cross Kick... Read More
WOD Thursday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Speed Ladder: 2x High Knee 1 In/3 Hop + 2 In/Freestyle PT/Shin Box Rotation/Burpee... Read More
WOD Thursday SNL
Bluprint Fitness – Skillz n Liftz Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements PT/OHS/Snatch Balance 2×10/10/5 (30s) Strength/Power 1: Snatch (Hang Snatch) 3@Bar,... Read More
WOD Wednesday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner Spider Lunge + Back Pedal 2xGLap PVC Halo/TMC/2s Pause Air Squat 2x8e/8/8 (30s)... Read More
Skill Sessions & Keys to Success
Skill (skil): noun meaning a particular ability. Is there a movement holding you back from completing workouts as Rx? Or a movement that slows you... Read More
WOD Tuesday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Sprint Relay 3 Minutes F-B Arm Circles/Air Squat/Vertical Jump 2x10e/10/5 (30s) Skill Practice... Read More
WOD Tuesday SNL
Bluprint Fitness – Skillz n Liftz Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Sprint Relay 3 Minutes F-B Arm Circles/Air Squat/Vertical Jump 2x10e/10/5 (30s)... Read More
WOD Monday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Dyna Hoops 3 Minutes @ 10+/16+ KB Ribbon/Goblet Squat/OH Hold 2×10/10/20s @20+/30+ (30s)... Read More
WOD Saturday CrossFit Open 17.3
Bluprint Fitness – CrossFit Warm-up Conditioning Mobilize
WOD Friday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Squat Thrust Ladder 2×1-5 (30s) PT/Bridge Reach/Air Squat 2×10/5e/10 (30s) Skill Practice Rope... Read More