WOD Saturday CrossFit


WOD Saturday CrossFit

Bluprint Fitness – CrossFit


Warm-up (No Measure)

3 min row/run/ride

Partner MB OH Rev Toss 2x8e @ 14+/16+ (60s)

PT/Air Squat/Vertical Jump 2×10/10/5 (30s)


Metcon (Calories)

Partner 20-Min EMOTM (Teams of 2-3)

Station 1: 2 Squat Cleans + 8 Bar Hops (S-35/55, Rx-65/95, Rx+95+/135+)

Station 2: Cal Row (S-7/9, Rx-9/11, Rx+11/13)

Switch Every Minute

Last Round of Station 2 – MAX CALORIES

Record Total Team Cals From Last Rounds

Cool Down

SB Plank Names (2-3xLongest Name )

Each Athlete Spells Name w/ Forearms On SB (Circle Variation)
*1 Min Rest

*Class completes SB Circle variation using the longest first name in class.


Foam Roll Quads (1 Min Each)

Chest Stretch (1 Min Each)

Wall Stretch (1+ Min Each)