Loading...

BluePrint CrossFit WOD 062817

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
70%/2
70%/2
70%/2

 Conditioning WOD:
“Optimus Prime”
12 Minute AMRAP
7 Wallballs
5 Deadlifts
14 Ring Row

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
70%/2
70%/2
70%/2

 Conditioning WOD:
“Optimus Prime”
12 Minute AMRAP
7 Wallballs (20/14)
5 Deadlifts (185/95)
14 Pull-ups

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
70%/2
70%/2
70%/2

 Conditioning WOD:
“Optimus Prime”
12 Minute AMRAP
7 Wallballs (20/14)
5 Deadlifts (225/155)
14 Pull-ups

 

 

 

 

WOD COMMENTS

Today we have a delicious triplet for you! Go hard, it’s only twelve minutes!

BOX NEWS

In observance of the Fourth Of July holiday, we will be closed on Tuesday July 4, 2017. Please stay posted on our social media pages to find out if a Coach is available to have open gym 🙂

By | 2017-06-25T21:57:17+00:00 June 28th, 2017|WOD|0 Comments
Load More Posts