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130516

Thursday, May 16th, 2013 | WOD

Announcement

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We will be Closed on Sat. May 18 for

the 2013Crossfit Games

Southeast Regional!!!

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BluePrint Training Miami Strength WOD(Optional)

Snatch 75% x 5, 85% x 3, 95% x 1
OHS 75% x 5, 85% x 3, 95% x 1

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
Snatch Pull 60 1 3
70 1 3
80 1 2
90 1 2
100 1 2
110 5 2-3
Back squat 60 1 3
70 1 3
80 4-5 6-8


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CrossFit BluePrint WOD

“Fran-kie”
50-40-30-20-10
Thruster @ 45
Pull-Ups

For Time!!!

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BootCamp BluePrint WOD“

“Would you care to touch my Abs?”
4 Rounds (1:30 each)
Station 1: Heavy Weight Russian T.
Station 2: Plated Plank Holds
Station 3: Butterfly Sit-ups
Station 4: Flutter Kicks

End: Fast Spirits

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“TABATA!!!”

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BluePrint Training Gym Miami Quote Of The Day

“It’s not that some people have willpower and some don’t. It’s that some people are ready to change and others are not.”
James Gordon

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

130515

Wednesday, May 15th, 2013 | WOD

Announcement

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8725306840 25054dc69f z 130515


We will be Closed on Sat. May 18 for

the 2013Crossfit Games

Southeast Regional!!!

______________________________________________________________________________________________________
BluePrint Training Miami Strength WOD(Optional)

Bench Press 75% x 5, 85% x 3, 95% x 1

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
Snatch from blocks(At Knee) 60 1 3
70 1 3
80 3 2
85 4 1
Power clean 60 1 3
70 1 3
85-90 5 1
Hyper extensions 4 8


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CrossFit BluePrint WOD

“Chip off the old block”

10 HSPU
20 BOX JUMPS
30 KB SWINGS RX M55/W35
40 RUSSIAN TWIST (1-1) RX M20/W16
50 DOUBLE UNDERS
1 TIRE FLIP
50 DOUBLE UNDERS
40 RUSSIAN TWIST (1-1) RX M20/W16
30 KB SWINGS RX M55/W35
20 BOX JUMPS
10 HSPU

FOR TIME!!!

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BootCamp BluePrint WOD“

“WOD-A-Halic”
5 Rounds (1:00 each)
Station 1: Box Jumps
Station 2: Bar Military Press
Station 3: KB Goblet Squats
Station 4: Hammer Curls
Station 5: Plate Draggers

End: Run half mile

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“Juank killing it at those HSPU!!!”

______________________________________________________________________________________________________
BluePrint Training Gym Miami Quote Of The Day

“He only employs his passion who can make no use of his reason.”
Cicero

______________________________________________________________________________________________________

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

130514

Tuesday, May 14th, 2013 | WOD

Announcement

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8725306840 25054dc69f z 130514


We will be Closed on Sat. May 18 for

the 2013Crossfit Games

Southeast Regional!!!

______________________________________________________________________________________________________
BluePrint Training Miami Strength WOD(Optional)

Back Squat 75% x 5, 85% x 3, 95% x 1
Front Squat 75% x 5, 85% x 3, 95% x 1

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

______________________________________________________________________________________________________
BluePrint Training Weightlifting WOD

Exercise % Sets Reps
Depth Jumps 3 5
Clean pull 60 1 3
70 1 3
80 1 2
90 1 2
100 4 3
Back Squat 60 1 3
70 1 3
80 4 to6 6 to 8
Bench Press 80 2 4
90 4 3
Hyperextensions 4 8

 

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CrossFit BluePrint WOD

“Double Trouble”

14 min EMOM

1 Power Clean
1 Lunge Right leg
1 Lunge left leg
1 Hang Full Clean
Rx M135/W95

15 Double Unders or Over the Bar Jumps

then

CrossFit BluePrint Spray on Abs

4 rounds of Tabata

Hollow Rock
Back Extension
L-Sit
Center Plank

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BootCamp BluePrint WOD“

“Summer Sun”
5 Rounds (1:00 each)
Station 1: Stairs (use weight)
Station 2: Ski Jumps
Station 3: Prone Crunches (ball)
Station 4:Diamond Push ups
Station 5: Toes To Bar

End with: 1 mile run

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“Kiko destroying those Full Cleans!!!”

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BluePrint Training Gym Miami Quote Of The Day

“A good listener is not only popular everywhere, but after a while he gets to know something.”
Wilson Mizner

______________________________________________________________________________________________________

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

130513

Monday, May 13th, 2013 | WOD

Announcement

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8725306840 25054dc69f z 130513


We will be Closed on Sat. May 18 for

the 2013Crossfit Games

Southeast Regional!!!

______________________________________________________________________________________________________
BluePrint Training Miami Strength WOD(Optional)

Deadlift  75% x 5, 85% x 3, 95% x 1
Clean & Jerk  75% x 5, 85% x 3, 95% x 1

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

______________________________________________________________________________________________________
BluePrint Training Weightlifting WOD

Exercise % Sets Reps
Hang Power Snatch(Below Knee) 60 1 3
70 1 3
80 5 1-2
Power Clean+ Push Jerk 60 1 3
70 1 3
80 4 2

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CrossFit BluePrint WOD

“Flying Pigs”

20 min AMRAP
How Far can you get in Wall Ball Shots

4 wall ball shot UB Rx M20/W16
Trail run
8 wall ball shots UB Rx M20/W16
Trail run
12 wall ball shots UB Rx M20/W16
Trail run
16 wall ball shots UB Rx M20/W16
Trail run
etc

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BootCamp BluePrint WOD“

“Hot as Balls in this SUN”

*Med-Ball Run to: Fence/Park
2 rounds of :
2 min Med-Ball Overhead Lunges
1 min Med-Ball Jump Squats
2 min Med-Ball Bicep Curls
1 min Med-Ball Side Crunches
*Med-Ball Run Back inside
Then 2 Rounds of:
20 jumping jacks
15 mountain climbers (1,1)
10 burpees

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“CARDIO!!!”

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BluePrint Training Gym Miami Quote Of The Day

“Great ability develops and reveals itself increasingly with every new assignment.”
Baltasar Gracian

______________________________________________________________________________________________________

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

130511

Saturday, May 11th, 2013 | WOD

Announcement

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8725306840 25054dc69f z 130511


We will be Closed on Sat. May 18 for

the 2013Crossfit Games

Southeast Regional!!!

______________________________________________________________________________________________________
BluePrint Training Weightlifting WOD

Exercise % Sets Reps
Snatch 60 1 3
70 1 3
80 1 2
90 1 1
100 5 1
Clean and Jerk 60 1 3
70 1 3
80 1 2
85 1 2
90 1 1
100 5 1

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CrossFit BluePrint WOD

“Burping Up My Friday”

Complete the following as a team of 2 for time:

100 Burpee Pullups
200 Sit Ups
300 Air squats

Buy out with an 800 M run( Time stops when both partners cross the finish line”
Only one partner can work at a time!

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“Jason killing it at those Burpee Pull ups!!!”

______________________________________________________________________________________________________
BluePrint Training Gym Miami Quote Of The Day

“Courage is fear that has said its prayers.”
Dorothy Bernard

______________________________________________________________________________________________________

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

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