Announcement

We will be CLOSED Saturday May 25 and

Monday May 27 !!!

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BluePrint Training Miami Strength WOD(Optional)

Shoulder Press 75% x 5, 80% x 5, 85% x 5
Push Press 75% x 5, 80% x 5, 85% x 5

Note: Percentages are based on 90% 1RM Max. Example 1 RM =100# Strength Program 1 RM =90#

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BluePrint Training Weightlifting WOD

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CrossFit BluePrint WOD

“Hella Friday”

5 Rounds

500 m run

20 kb swings

10 T2B

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BootCamp BluePrint WOD“

“Cheers to the freaken weekend”

5 rounds / 1 minute each

Shuffling sumo squats
Back squats
Hamstring Curls
Weighted step ups (alternating legs)
Lunge Kicks (30 seconds each side)

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“Who Loves Kb Swings???”

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BluePrint Training Gym Miami Quote Of The Day

“The only reason some people get lost in thought is because it’s unfamiliar territory.”
Paul Fix

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“BluePrint Training Provides The Best Service in CrossFit Miami, Boot Camp Miami and Personal Training Miami”

Announcement

We will be CLOSED Saturday May 25 and

Monday May 27 !!!

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BluePrint Training Miami Strength WOD(Optional)

Snatch 75% x 5, 80% x 5, 85% x 5
OHS 75% x 5, 80% x 5, 85% x 5

Note: Percentages are based on 90% 1RM Max. Example 1 RM =100# Strength Program 1 RM =90#

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BluePrint Training Weightlifting WOD

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CrossFit BluePrint WOD

Annie
50 40 30 20 10
BFSU
Double Unders

then

Core Tabata
6 Rounds
V-ups
Back extensions

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BootCamp BluePrint WOD“

“There is a price to pay”

12 minute cap to run 1 mile.

Then…
4 rounds / 1 minute each

Bicep curls
Tricep extensions
Russian Twists (with med. ball)
Dips
Arm circles
Diamond Push Ups.

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“Who has Double Unders???”

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BluePrint Training Gym Miami Quote Of The Day

“It is our responsibilities, not ourselves, that we should take seriously.”
Peter Ustinov

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“BluePrint Training Provides The Best Service in CrossFit Miami, Boot Camp Miami and Personal Training Miami”

Announcement

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BluePrint Training Miami Strength WOD(Optional)

Bench Press 75% x 5, 80% x 5, 85% x 5

Note: Percentages are based on 90% 1RM Max. Example 1 RM =100# Strength Program 1 RM =90#

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BluePrint Training Weightlifting WOD

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CrossFit BluePrint WOD

Blake

Four rounds for time of:

100 ft Walking lunge Rx M45/W25
30 Box jump, Rx M24/W20
20 Wallball shots Rx M20/W16
10 HSPU

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BootCamp BluePrint WOD“

“I got you begging me for mercy”

E.M.O.M for 20 minutes

5 push ups
10 air squats
15 jump ropes

End with 3 sets of suicides.

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“David making those HSPU look ez!!!”

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BluePrint Training Gym Miami Quote Of The Day

“Better to remain silent and be thought a fool than to speak out and remove all doubt.”
Abraham Lincoln

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“BluePrint Training Provides The Best Service in CrossFit Miami, Boot Camp Miami and Personal Training Miami”

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BluePrint Training Miami Strength WOD(Optional)

Back Squat 75% x 5, 80% x 5, 85% x 5
Front Squat 75% x 5, 80% x 5, 85% x 5

Note: Percentages are based on 90% 1RM Max. Example 1 RM =100# Strength Program 1 RM =90#

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BluePrint Training Weightlifting WOD

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CrossFit BluePrint WOD

The Bear Complex:

5 Rounds of 7 sets of:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

Each combination of the five movements is considered one repetition.  You will be completing 7 repetitions in one set, increasing the weight, and then completing a total of 5 work sets.  This is not a timed workout, this is for max weight only.  Rest as needed between sets, but try to not let the bar touch the ground during your 7 reps.

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BootCamp BluePrint WOD“

“Too much junk in the trunk, Booty Camp Edition”

4 rounds / 1:30 each.

Med. Ball Front Lunges
Glute kickbacks
Single Leg Pelvic Lifts
Butt Cracks
Extended Leg Swirls

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“Bear Complex = Full Body Workout!!!”

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BluePrint Training Gym Miami Quote Of The Day

“I can accept failure, but I can’t accept not trying.”
Michael Jordan

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“BluePrint Training Provides The Best Service in CrossFit Miami, Boot Camp Miami and Personal Training Miami”

Announcement

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BluePrint Training Miami Strength WOD(Optional)

Deadlift 75% x 5, 80% x 5, 85% x 5
Clean and Jerk 75% x 5, 80% x 5, 85% x 5

Note: Percentages are based on 90% 1RM Max. Example 1 RM =100# Strength Program 1 RM =90#

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BluePrint Training Weightlifting WOD

Exercise	%	Sets	Reps
Depth Jumps		3	5
Hang Power Snatch	80	4	2
Power Clean + Split Jerk	85	2	2
	90	3	1

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CrossFit BluePrint WOD

Running Cindy

With a 20 minute running clock

1 mile run buy in

Then with remaining time AMRAP of Cindy
5 Push ups
10 Pull ups
15 Air Squat

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BootCamp BluePrint WOD“

“Triple Threat”

3 rounds / 1:00 each

Barbarian Pulls
Med ball side chop
Back Scratchers

Resistant band up right rows
Mountain climbers
6 inch leg hold

Reverse flies
Calf raises
Rock the boat

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“Hello Cindy!!!”

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BluePrint Training Gym Miami Quote Of The Day

“You must not think me necessarily foolish because I am facetious, nor will I consider you necessarily wise because you are grave.”
Sydney Smith

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“BluePrint Training Provides The Best Service in CrossFit Miami, Boot Camp Miami and Personal Training Miami”