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WOD

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27 Jan 2020
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Lateral Shuffle 2 Min (Partner Rest) McKenzie Press-Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (NR) Strength/Power Sumo Deadlift...
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26 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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25 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 PT/Air Squat/Pull Plus 2×10/10/10 (30s) Conditioning Metcon (AMRAP – Rounds...
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23 Jan 2020
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Frog Jump Ladder 2×2-8 (30s) PT/OHS/SOTS Press 2×10/10/10 (30s) Conditioning Metcon (Calories) Partner E90S 5 Power...
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23 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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22 Jan 2020
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Spider Lunge + Back Pedal 2xGLap (Partner Rest) OH Arm Swing/Shin Box Rotation/3s Pause Air Squat...
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21 Jan 2020
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Squat Thrust Ladder 2×1-4 (30s) PVC Halo/SL Wall Reach/Prone Swimmer 2x5e/5e/5 (30s) Skill Practice Pull-ups (15-18...
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20 Jan 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/TMC/Air Squat 2×10/10/10 (30s) Strength/Power Strict Press (5@Bar, 5@50%, 3@60%,...
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19 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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18 Jan 2020
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Squat Thrust Ladder 2×1-4 (30s) OH Arm Swings/TMC/Air Squat 2×10/10/10 (NR) Conditioning Metcon (AMRAP – Reps)...
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