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WOD

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06 Feb 2020
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski 2xSpeedLadder: High Knees/2FootHop/Icky Shuffle F-B Arm Circles/SL Wall Reach/Frog Jump 2x5e/10/10 (30s) Conditioning Metcon (Calories) Partner E2MIN...
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05 Feb 2020
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Spider Lunge + Sprint 2xGLap (Partner Rest) PVC Halo/Shin Box Rotation/Air Squat 2x5e/10/10 (NR) Strength/Power Back...
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04 Feb 2020
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Sprint + Stiff-Legged Bear Crawl 2xGLap (Partner Rest) OH Arm Swings/Air Squat/Prone Swimmer 2×10/10/5 (30s) Skill...
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03 Feb 2020
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Sprint Relay 2 Min (Partner Rest) PT/Lateral Lunge/SL Glute Bridge 2×10/5e/10e (NR) Strength/Power BB Lateral Lunges...
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02 Feb 2020
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Baseline Class

Bluprint Fitness – Baseline Class Warm-up Take Pictures:) 3min Row/Run/Ride/Ski Partner MB Toss @ 10+/14+ 2 Min PT+Shinbox Rotation + Air Squat 2×10+5e+5 (30s) Conditioning...
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01 Feb 2020
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski 7xPartner Rock/Paper/Scissors (2 Burpee Penalty) OH Arm Swings/Air Squat/Supermans 2×10/10/10 (30s) Conditioning Metcon (AMRAP – Rounds and...
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30 Jan 2020
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner MB Toss 2 Min @ 16/20 PVC Halo/Frog Jump/Pull Plus 2x5e/10/10 (30s) Conditioning Metcon (AMRAP –...
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30 Jan 2020
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Baseline Class

Bluprint Fitness – Baseline Class Warm-up Take Pictures:) 3min Row/Run/Ride/Ski Partner MB Toss @ 10+/14+ 2 Min PT+Shinbox Rotation + Air Squat 2×10+5e+5 (30s) Conditioning...
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29 Jan 2020
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Frankenstein + Butt Kick 2xGLap (Partner Rest) F-B Arm Circles/TMC/Air Squat 2x10e/10/10 (NR) Strength/Power Back Squat...
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28 Jan 2020
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Frog Jump Laddder 2×2-8 (30s) PT/Reverse Lunge/Basic Kip 2×10/5e/10 (30s) Skill Practice Split Jerk (3@Bar, 3@50%,...
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