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WOD

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30 Oct 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/Shin Box Rotation/3s Pause Air Squat 2x5e/10/5 (30s)...
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29 Oct 2019
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Lateral Shuffle 2 Min (Partner Rest) PT/TMC/Lateral Lunge 2×10/10/5e (NR) Strength/Power Deadlift DL: 5@Bar, 5@50%, 3@60%,...
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28 Oct 2019
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Sprint Relay 2 Min (Partner Rest) F-B Arm Circles/SL Glute Bridge/Frog Jump 2x10e/10e/10 (30s) Skill Practice...
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27 Oct 2019
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Burpee Ladder 2×1-4 (30s) PT/Air Squat/Pull Plus 2×10/10/10 (30s) Strength/Power Bent Over Row (8@Bar, 5@LBD WT,...
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26 Oct 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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23 Oct 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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23 Oct 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/TMC/SL Wall Reach 2×10/10/5e (30s) Conditioning Metcon (AMRAP – Reps)...
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22 Oct 2019
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Sprint Relay 2 Min (Partner Rest) McKenzie Press Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (NR) Strength/Power Deadlift...
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21 Oct 2019
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Back Pedal + Stiff-Legged Bear Crawl 2xGLap (Partner Rest) PVC Halo/Frog Jump/Basic Kip 2x5e/10/10 (30s) Skill...
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20 Oct 2019
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Spider Lunge + Sprint 2xGLap (Partner Rest) PT/Shin Box Rotation/3s Pause Air Squat 2×10/10/5 (30s) Strength/Power...
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