WOD Thursday CrossFit
Bluprint Fitness – CrossFit Warm-up (No Measure) 3 Min Run/Row/Ride DB Complex: Curl/Bent-Over Row/Thruster/Lateral Lunge 2x8e (10+/15+) Banded Reverse Fly 2×12 w/ Light Band (30s)... Read More
WOD Wednesday CrossFit
Bluprint Fitness – CrossFit Warm-up (No Measure) 3 min run/row/ride Air Squat/TMC/Dead Hang 2x30s each (60s) SA OHS 3x5e (BW-20/BW-30) Strength/Power Overhead Squat (8/5/3 Then... Read More
WOD Tuesday CrossFit
Bluprint Fitness – CrossFit Warm-up (No Measure) 3 Min Run/Row/Ride Partner Sprint Relay 3 Minutes TMC/Frog Jump/Push + 3x10e (30s) Strength/Power SL Box Squat (3x8e... Read More
WOD Monday CrossFit
Bluprint Fitness – CrossFit Warm-up (No Measure) 3 min row/run/ride Speed Ladder Drills (Single In/Double In/Lateral L/Lateral R/High Knees) PT/Air Squat/Burpee 3×10/10/5 (30s) Strength/Power Strict... Read More
WOD Saturday CrossFit
Bluprint Fitness – CrossFit Warm-up (No Measure) 3 min row/gym jog Partner Sprint Relay 3 Minutes McKenzie Press-Up/Air Squat/Push-Up 2×10/10/5 (30s) Broad Jumps 3xGL (Walk... Read More
WOD Friday CrossFit
Bluprint Fitness – CrossFit Warm-up (No Measure) 3 min row/ride/run Partner Ball Slam Ladder 2×1-5 (10+/20+) * 60s Rest PT/Air Squat/Push-Up 2×15/10/5 (30s) SL Glute... Read More
WOD Thursday CrossFit
Bluprint Fitness – CrossFit Warm-up (No Measure) 3 Min Run/Row/Ride KB Complex: RW/Ribbon/Goblet Squat/Alt KB Swing 2x10e (20+/30+) Pull + 2×12 (30s) Strength/Power Strict Pull-Up... Read More
WOD Wednesday CrossFit
Bluprint Fitness – CrossFit Warm-up (No Measure) 3 min run/row/ride Banded Partner Runs: Forward/Backward/Side-L/Side-R 2xGym Lengths (P1 Completes All 4 and then switches) – 60s... Read More
WOD Tuesday Bluprint Strength
Bluprint Fitness – Bluprint Strength Warm-up (No Measure) 3 Min Run/Row/Ride PVC Series PT/OHS/SOTS w/ Tempo 2x10e (60s) Burgener Series (Clean) 2x3e (15-35/45-65) * 60s... Read More
WOD Tuesday Boot Camp
Bluprint Fitness – Boot Camp Warm-up (No Measure) 3 Min Run/Row/Ride 3 Minute Tabata: Speed Skaters + High Plank PVC Good Morning/Air Squat/Pull+ 2x10e (30s)... Read More