BluePrint CrossFit WOD 011118


CrossFit Miami

Games athlete to a beginner, click the link above or scroll down to see which BluePrint CrossFit WOD is right for you!

SCALED

IS THIS FOR ME? CLICK HERE.

First day in CrossFit? The SCALED WOD is the right stimulus for you at this point. It will provide the results you want without overwhelming you. If SCALED still sounds difficult, your Coach can modify it even further for your specific needs.

 Conditioning WOD:

“Curve Ball”

For Time:
100 Double Unders
50 Abmat Sit-ups
25 Med-ball Squat Cleans

80 Double Unders
40 Abmat Sit-ups
20 Med-ball Squat Cleans

60 Double Unders
30 Abmat Sit-ups
15 Med-ball Squat Cleans

40 Double Unders
20 Abmat Sit-ups
10 Med-ball Squat Cleans

20 Double Unders
10 Abmat Sit-ups
5 Med-ball Squat Cleans

FITNESS

IS THIS FOR ME? CLICK HERE.

Whether you have been doing CrossFit for years, just want to look good naked, stay really fit or are graduating from the SCALED WOD’s this is the program for you. Classic CrossFit WOD’s, classic weights, all the fun, all the community.

 Conditioning WOD:

“Curve Ball”

For Time:
100 Double Unders
50 Abmat Sit-ups
25 Med-ball Squat Cleans

80 Double Unders
40 Abmat Sit-ups
20 Med-ball Squat Cleans

60 Double Unders
30 Abmat Sit-ups
15 Med-ball Squat Cleans

40 Double Unders
20 Abmat Sit-ups
10 Med-ball Squat Cleans

20 Double Unders
10 Abmat Sit-ups
5 Med-ball Squat Cleans

COMPETITIVE

IS THIS FOR ME? CLICK HERE.

The COMPETITIVE WOD is designed for people that want to compete! Whether you want to compete in a local competition or go the CrossFit Games, this is the track you should follow. It’s heavier, it hurts more, and it takes dedication.

 Conditioning WOD:

“Curve Ball”

For Time:
100 Double Unders
50 Abmat Sit-ups
25 Med-ball Squat Cleans

80 Double Unders
40 Abmat Sit-ups
20 Med-ball Squat Cleans

60 Double Unders
30 Abmat Sit-ups
15 Med-ball Squat Cleans

40 Double Unders
20 Abmat Sit-ups
10 Med-ball Squat Cleans

20 Double Unders
10 Abmat Sit-ups
5 Med-ball Squat Cleans

WOD COMMENTS

Medicine ball squat cleans are a great way to teach the barbell squat clean, try them out today!

BOX NEWS

Hey guys and gals. So we are finally under construction for our beautiful new locker rooms and we just wanted to excuse us for the dust that might arise as we build. We will do our very  best to keep the dust to a minimum and the speed and efficiency to a maximum. Thank you all for your patience!


By | 2018-01-08T14:56:35+00:00 January 11th, 2018|WOD|0 Comments

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