BluePrint CrossFit WOD 042417


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.

Strength WOD:
Back Squat

And

 Conditioning WOD:
400m Run
26 Hand Release Push-ups
400m Run
26 KBS
400m Run
26 Sit Ups
400m Run
26 Deadlifts
400m Run
26 Wallball
400m Run
26 Box Jumps/Step Ups

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.

Strength WOD:
Back Squat
5 Minute EMOM
80% x 5

And

 Conditioning WOD:
400m Run
26 Hand Release Push-ups
400m Run
26 KBS (55/35#)
400m Run
26 Sit Ups
400m Run
26 Deadlifts (155/105)
400m Run
26 Wallballs (20/14#)
400m Run
26 Box Jumps (24/20″)

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.

Strength WOD:
Back Squat
5 Minute EMOM
80% x 5

And

 Conditioning WOD:
400m Run
26 Hand Release Push-ups
400m Run
26 KBS (55/35#)
400m Run
26 Sit Ups
400m Run
26 Deadlifts (155/105)
400m Run
26 Wallballs (20/14#)
400m Run
26 Box Jumps (24/20″)

 

 

WOD COMMENTS

Happy Monday. Today we have a nice one. Make sure you spend time mobilizing the shoulders and opening them up to be ready for all the snatches and OHS. It’s a new week, let’s get to work!

 

BOX NEWS


By | 2017-04-23T17:54:20+00:00 April 24th, 2017|WOD|Comments Off on BluePrint CrossFit WOD 042417