WOD Monday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Banded Runs: 2xForward/Lateral-L/Lateral-R/Backwards (Partner Rest) PT/TMC/Air Squat 2x10e (30s) Strength/Power Front Squat (5/5/3/2... Read More
WOD Friday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Spider Lunge + Sprint 2xGLap (Partner Rest) PT/McKenzie Press-Up/Push-Up 2×10/10/5 (30s) BB Power... Read More
WOD Thursday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Dyna Hop + Transfer 3 Min @ 16/20 KB Ribbon/Scorpion Kick/Toe Taps 2×10/10/30... Read More
WOD Wednesday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride “You’ve Been Served” 3 Minutes (5 Burpee Penalty) PT/Air Squat/Vertical Jump 2×15/10/5 (30s) Strength/Power... Read More
WOD Tuesday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Back Pedal + Stiff-Legged Bear Crawl 2xGLap (Partner Rest) PVC Halo/Rev Lunge/Pull Plus... Read More
WOD Monday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner OH Plate Carry + Transfer 3 Minutes @ 15/25 PT/TMC/Frog Jump 2x10e (30s)... Read More
WOD Saturday Barbell Club
Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements PT/TMC/Thruster 2×8/8/8 @ Bar (60s) Strength/Power 1: Front Squat (Work... Read More
WOD Saturday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner MB Toss 3 Min @ 16/20 PT/TMC/Burpee 2×10/10/5 (30s) Conditioning Metcon (AMRAP –... Read More
WOD Friday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Walking KBS + Transfer @ 20+/30+ 3xGLap (Partner Rest) McKenzie Press-Up/Scorpion Kick/Iron Cross... Read More
WOD Thursday Barbell Club
Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/TMC/3s Pause Squat Jump 2x10e/10/5 (30s) Clean/Front Squat/Split Jerk: 2x2e@Bar to 65/95... Read More