WOD

130520

Monday, May 20th, 2013

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

______________________________________________________________________________________________________

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

130518

Saturday, May 18th, 2013

Announcement

We will be Closed on Sat. May 18 for

the 2013Crossfit Games

Southeast Regional!!!

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130517

Friday, May 17th, 2013

Announcement

We will be Closed on Sat. May 18 for

the 2013Crossfit Games

Southeast Regional!!!

______________________________________________________________________________________________________
BluePrint Training Miami Strength WOD(Optional)

Shoulder Press 75% x 5, 85% x 3, 95% x 1
Push 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
Depth jumps		3	5

Barbell row(Heavy)		4	6-8

Shoulder Press	85	4	6-8

Hyper extensions		4	8

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CrossFit BluePrint WOD

“DT”

Five rounds for time of:

12 Deadlift RX M155/W105
9 Hang power clean RX M155/W105
6 Push jerk RX M155/W105

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BootCamp BluePrint WOD“

“Surf’s Up”
30 mins to complete:
3 rounds of
50 Mountain Climbers
40 In and Out Jumps
30 Burpees
20 Push Ups
10 Pistols (5each side)

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“Wes getting that Push Jerk!!!”

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BluePrint Training Gym Miami Quote Of The Day

“Joy is not in things; it is in us.”
Richard Wagner

______________________________________________________________________________________________________

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

130516

Thursday, May 16th, 2013

Announcement

We will be Closed on Sat. May 18 for

the 2013Crossfit Games

Southeast Regional!!!

______________________________________________________________________________________________________
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#

______________________________________________________________________________________________________
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!!!”

______________________________________________________________________________________________________
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

______________________________________________________________________________________________________

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

130515

Wednesday, May 15th, 2013

Announcement

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!!!”

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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

Announcement

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!!!”

______________________________________________________________________________________________________
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

Announcement

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!!!”

______________________________________________________________________________________________________
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

Announcement

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”

130510

Thursday, May 9th, 2013

Announcement

We will be Closed on Sat. May 18 for

the 2013Crossfit Games

Southeast Regional!!!

______________________________________________________________________________________________________
BluePrint Training Miami Strength WOD(Optional)

Shoulder Press 80% x 3, 85% x 3, 90% x 3
Push Press 80% x 3, 85% x 3, 90% x 3

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

______________________________________________________________________________________________________
BluePrint Training Weightlifting WOD

Exercise	%	Sets	Reps
Snatch Balance	50	1	3
	60	4	3

Barbell Rows	Heavy	4	8 to 10

Shoulder Press	80	4	8 to 10

Hyper Extensions		4	8

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CrossFit BluePrint WOD

“T.G.I.S.” (Thank God I’m Strong)
12 EMOM
3 Clean and Jerk
Rx M135 W95 RX+ M155 W115

Then

Tabata 3 rnds
R plank
V-up
C plank
Reverse crunch
L plank
Hollow rock hold

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BootCamp BluePrint WOD“

“Me, Myself, I”

4 rounds / 1:30 each round

Sumo Deadlift High Pull (KB’s)
Row Machine
Med. Ball bicep curl into Tricep press
Lunge passing Dumbell through legs

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“STRENGTH!!!”

______________________________________________________________________________________________________
BluePrint Training Gym Miami Quote Of The Day

“The optimist proclaims that we live in the best of all possible worlds; and the pessimist fears this is true.”
James Branch Cabell

______________________________________________________________________________________________________

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

130509

Thursday, May 9th, 2013

Announcement

The New Schedule will beginning April 29 at the Beach only!!!

______________________________________________________________________________________________________
BluePrint Training Miami Strength WOD(Optional)

Snatch 80% x 3, 85% x 3, 90% x 3
OHS 80% x 3, 85% x 3, 90% x 3

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

______________________________________________________________________________________________________
BluePrint Training Weightlifting WOD

Exercise	%	Sets	Reps
Snatch Pulls	70	1	3
	80	1	3
	90	1	3
	100	1	3
	110	3	2

Back Squat	60	1	8
	70	1	8
	80	5 to 6	8

Depth Jumps		4	6

GHD Situp		4	20

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CrossFit BluePrint WOD

“Getting It Tight”
4 rounds
10 Ring dips
15 T2B
20 Burpees
1 Trail run

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BootCamp BluePrint WOD“

Get Me Bodied”Using nothing but barbells!!!6 rounds / 1 minute eachPush press
Pendley rows (stipulated)
Bar Hops
Deadlifts
Back Squats

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399789 604643502880949 1964551202 n 130509 “POWER!!!”

______________________________________________________________________________________________________
BluePrint Training Gym Miami Quote Of The Day

“The optimist proclaims that we live in the best of all possible worlds; and the pessimist fears this is true.”
James Branch Cabell

______________________________________________________________________________________________________

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

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