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BluePrint CrossFit WOD 121517

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 1:
10 Minutes
Every 2 minutes
Row 25/18 Calories
With remaining time max pushup

 Conditioning WOD 2:
3 Rounds:
10 Front Squats
20 Band Assisted Pull-Ups
50 Double Unders

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 1:
10 Minutes
Every 2 minutes
Row 25/18 Calories
With remaining time max HSPU

 Conditioning WOD 2:
3 Rounds:
10 Front Squats 135/95
20 Pull-Ups
50 Double Unders

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 1:
10 Minutes
Every 2 minutes
Row 25/18 Calories
With remaining time max HSPU

 Conditioning WOD 2:
3 Rounds:
10 Front Squats (185/135)
20 Chest to Bar Pull-Ups
50 Double Unders

WOD COMMENTS

Two conditioning WOD’s on a Friday to burn off all those holiday calories!

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 | 2017-12-12T11:05:34+00:00 December 15th, 2017|WOD|0 Comments
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