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WOD

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09 Jul 2019
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Dyna Hoops 2 Min @ 10+/14+ PVC Halo/TMC/Frog Jump 2x5e/10/10 (30s) Strength/Power Push Press (Strength Ladder)...
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08 Jul 2019
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Squat Thrust Ladder 2×1-4 (30s) PT/Shin Box Rotation/Pull Plus 2x5e/10/10 (30s) Skill Practice Gymnastic or Butterfly...
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07 Jul 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) McKenzie Press Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (NR)...
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06 Jul 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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05 Jul 2019
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Spider Lunge + Back Pedal 2xGLap (Partner Rest) PT/3s Pause Air Squat/Basic Kip 2×10/5/10 (30s) Conditioning...
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04 Jul 2019
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride PT/OHS/SOTS Press 2×10/10/10 (30s) Prone Swimmers 2×5 @ Slow Tempo (30s) Snatch Grip DL + BTN Push...
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03 Jul 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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02 Jul 2019
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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/Lateral Lunge/Wall Angel 2x5e/10/10 (30s) Strength/Power Strict Press (5@Bar,...
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01 Jul 2019
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Sprint Relay 2 Min F-B Arm Swings/Shin Box Rotation/SA Push Plus 2×10/10/10e (30s) Skill Practice Rope...
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30 Jun 2019
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Crab Walk + Sprint 2 Min (Partner Rest) PT/TMC/Air Squat 2×10/10/10 (NR) Strength/Power Overhead Squat (5@Bar,...
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