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BluePrint CrossFit WOD 081817

By | 2017-08-14T05:01:12+00:00 August 18th, 2017|WOD|

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:
Front Squat
Technique Work

Conditioning WOD:
3 RFT:
500 Meter Row
12 Burpees
21 Box Jumps

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:
Front Squat
5 Minute EMOM
85%/4
85%/4
85%/4
85%/4
85%/4

Conditioning WOD:
3 RFT:
500 Meter Row
12 Burpees
21 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:
Front Squat
5 Minute EMOM
85%/4
85%/4
85%/4
85%/4
85%/4

Conditioning WOD:
3 RFT:
500 Meter Row
12 Burpees
21 Box Jumps (24/20)

WOD COMMENTS

TGIF! Hope you enjoy this cardio burner!

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!

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