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WOD

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12 Dec 2019
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Oklahoma Sprint Relay 2 Min (Partner Rest) F-B Arm Circles/Reverse Lunge/Prone Swimmer 2x10e/5e/5 (30s) Conditioning Metcon...
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11 Dec 2019
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Skip + Bear Crawl 2 Min (Partner Rest) PVC Halo/Bridge Reach/Air Squat 2x5e/10/10 (NR) Strength/Power Front...
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10 Dec 2019
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Lateral Shuffle 2 Min (Partner Rest) OH Arm Swings/TMC/3s Pause Air Squat 2×10/10/5 (NR) Skill Practice...
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09 Dec 2019
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Spider Lunge + Frankenstein 2xGLap (Partner Rest) PT/Shin Box Rotation/Frog Jump 2×10/10/10 (NR) Strength/Power Hang Power...
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08 Dec 2019
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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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07 Dec 2019
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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 (NR) Conditioning Prime Time DT (AMRAP –...
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05 Dec 2019
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner MB Toss 2 Min @ 16/20 PT/Shin Box Rotation/3s Pause Air Squat 2×10/10/5 (NR) Conditioning Metcon...
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05 Dec 2019
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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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04 Dec 2019
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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/Air Squat/SL Glute Bridge 2x5e/10/10e (NR) Strength/Power Back...
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03 Dec 2019
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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) F-B Arm Circles/Lateral Lunge/SA Push Plus 2x10e/5e/10e (NR)...
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