WOD Monday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Skip + Bear Crawl 3xGLap (Partner Rest) PT/Air Squat/Burpee 2×15/10/5 (30s) Strength/Power Back... Read More
WOD Saturday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/gym jog Partner MB Toss 3 Minutes (14+/16+) PT/TMC/KBS @ 25+/40+ 3x10e (30s) Conditioning DT... Read More
WOD Friday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Sprint Relay 3 Minutes (Gradual Speed Increase) Mckenzie Press Up/Scorpion Kick/Lateral Lunge 2×10... Read More
WOD Thursday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Speed Ladder Drills (2-In/Straddle Hop/Backwards 2-In 2 Out) 2xLadder Length Banded PT/Frog Jump/Pull +... Read More
WOD Wednesday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner SB Relay 2 Minutes (Max GLaps) PT/PVC Strict Press/Jump Lunge 2×10/10/5e (30s) Strength/Power... Read More
WOD Tuesday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Rowling 3x100m (Burpee Penalty) PVC Jumping Jack/OHS/Push+ 2x10e (30s) Skill Practice Handstand Push-ups (10-12... Read More
WOD Monday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Duck Walk + Back Pedal 3 Minutes (Partner Rest) PT/Air Squat/Pull + 2x10e... Read More
WOD Saturday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/gym jog “You’ve Been Served” 5 Minutes w/ 5 Burpee Penalty PT/Air Squat/Pull + 3x10e... Read More
WOD Friday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Crab Walk + Back Pedal 3xGLe (Partner Rest) PT + Slow Tempo Air... Read More
WOD Thursday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Speed Ladder Drills (3 Hop & Run/Icky/Scissor L/Scissor R) 2xLadder Length KB Complex: RW/Ribbon/Thruster... Read More