WOD Saturday Barbell Club
Bluprint Fitness – Bluprint Barbell Club Warm-up 3 Min Run/Row/Ride Locomotor Movements PT/OHS/SOTS 2x10e (30s) Strength/Power Snatch (Halting Hang Snatch) [email protected], [email protected]%, [email protected]%, Then 3×[email protected]%... Read More
WOD Saturday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Banded Bear Crawl + Back Pedal 2xGLap Each PT/Air Squat/Basic Kip 2×10/10/10 (30s)... Read More
WOD Friday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Squat Thrust Ladder 2×1-5 (30-60s Rest) McKenzie/Scorpion/Iron Cross 2×10/10/10 (No Rest) Strength/Power Bent... Read More
WOD Thursday Barbell Club
Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/OHS/SOTS 2x10e (30s) Snatch Balance + OHS 2×3+3 @ Bar (30s) Strength/Power... Read More
WOD Thursday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Sprint Relay 3 Minutes KB Complex: RW/Alt KBS/Thruster 2x8e/8/8 @ 20+/30+ (30s) Conditioning... Read More
WOD Wednesday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Burpee MB Toss 2 Minutes @ 16/20 (Groups of 2-4) PT/TMC/3s Pause Air Squat... Read More
WOD Tuesday Barbell Club
Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/Lateral Lunge/Broad Jump 2×10/5e/5 (30s) Hang Power Clean + Thruster: 2×[email protected] (30-60s)... Read More
WOD Tuesday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner MB Bear Crawl + Transfer @ 16/20 3xGLap (Partner Rest) PVC Halo/Lateral Lunge/Pull... Read More
Hard Work + Coaching = Results
When is coaching not enough? At what point do I have to take responsibility as an athlete for my own progress? At what point will... Read More
WOD Monday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Lateral Shuffle 2 Minutes (Switch Every GLap) PT/Spider Lunge/Frog Jump 2×10/GLe/10 (No Rest)... Read More