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WOD

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20 Jun 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) Wall Angels 2×12 (30s) 3 Position Snatch Grip DL + Muscle Snatch 2×2/5...
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19 Jun 2019
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Locomotor Movements 3-5 Minutes PT/SA OH Squat (KB/DB) 2×10/5e @ 10-30# (30s) Conditioning Metcon (AMRAP – Reps)...
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19 Jun 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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18 Jun 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/Air Squat/Prone Swimmer 2x10e/10/5 (30s) Strength/Power Strict...
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17 Jun 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/Shin Box Rotation/Pull Plus 2x5e/10/10 (30s) Skill Practice Toes-To-Bar...
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16 Jun 2019
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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/TMC/SL Glute Bridge 2×10/10/10e (NR) Strength/Power Back Squat (5@Bar, 5@50%, 3@60%,...
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15 Jun 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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14 Jun 2019
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski F-B Arm Circles/TMC/Supermans 2x10e/10/10 (30s) Frog Jumps 2×12 (30s) Conditioning Metcon (AMRAP – Reps) At Home Workout...
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13 Jun 2019
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride PT/Lateral Leg Swing/Prone Swimmer 2×10/10e/5 (30s) Hip Halo 2s Pause Air Squat 2×8 (30s) Hang Muscle Snatch...
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12 Jun 2019
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CrossFit

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Sprint Relay 2 Min McKenzie Press Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (NR) Conditioning Metcon (Calories) Partner...
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