BluePrint CrossFit WOD 042517


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:
Power Snatch + OHS
Technique Work
12 Minutes

And

 Conditioning WOD:

AMRAP 4:
30 Power Snatches
30 OHS
Max bar-facing burpees in remaining time
Rest 4:00
AMRAP 4:
20 Power Snatches
20 OHS
Max bar-facing burpees in remaining time
Rest 4:00
AMRAP 4:
10 Power Snatches
10 OHS
Max bar-facing burpees in remaining time

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:
Power Snatch + OHS
Work up to a heavy single for the day
12 Minutes

And

 Conditioning WOD:

AMRAP 4:
30 Power Snatches 65/35
30 OHS 65/35
Max bar-facing burpees in remaining time
Rest 4:00
AMRAP 4:
20 Power Snatches 75/45
20 OHS 75/45
Max bar-facing burpees in remaining time
Rest 4:00
AMRAP 4:
10 Power Snatches 95/65
10 OHS 95/65
Max bar-facing burpees in remaining time

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:
Power Snatch + OHS
Work up to a heavy single for the day
12 Minutes

And

 Conditioning WOD:

AMRAP 4:
30 Power Snatches (95/65)
30 OHS (95/65)
Max bar-facing burpees in remaining time
Rest 4:00
AMRAP 4:
20 Power Snatches (115/85)
20 OHS (115/85)
Max bar-facing burpees in remaining time
Rest 4:00
AMRAP 4:
10 Power Snatches (135/95)
10 OHS (135/95)
Max bar-facing burpees in remaining time

 

 

WOD COMMENTS

After yesterday’s monster cardio WOD, today we are back to lifting the weights. Make sure you warm up and mobilize the shoulders for the olympic movements!

BOX NEWS

Dear Clients, this Saturday we will be doing some major spring cleaning at the box. We will be repainting the box as well as the boxes and organizing everything for you guys. If you would like to come lend a hand, you are more than welcome and we would truly appreciate it.


By | 2017-04-24T22:36:29+00:00 April 25th, 2017|WOD|Comments Off on BluePrint CrossFit WOD 042517