Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner MB Toss 3 Minutes @ 16/20 PT/TMC/Air Squat 2x10e (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Team 25-Minute AMRAP (2-3 Athletes) 10/15 Sumo DL (S-75/95, Rx-95/135, Rx+135+/185+) – Switch Every Rep 200m Farmer Carry (S-AC, Rx-35/50) – Switch A.N. 10/15 Box Jump...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Sprint Relay 3 Minutes PT/OHS/SOTS 2x10e (30s) Strength/Power Hang Power Snatch (5@Bar, 5@50%, 3@60% Then 4×3@65-75% of Snatch) *Or HBD *ALL PRETTY – Unbroken Reps Conditioning Metcon (Time) 3RFT 50 DU’s (S-150 Singles) 20 Back Loaded Lunges (S-BW to 35/45, Rx-55/75, Rx+65+/95+) 15...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements 1xGLe Each Power Clean + Front Squat + Push Jerk 2x3e @ Bar-95 lbs (30-60s) Strength/Power 1: Clean and Jerk (3@Bar, 3@50%, 2@60%, 1@70%, Then 3×1@75-80% ) *90-120s Rest 2: Muscle Snatch (Take 5 Minutes to Find HBD 3, Then...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Carioca Drill 3xGLap (Partner Rest) PT/Wall Squat/Push-Up 2×10/5/5 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) 27-Minute AMRAP Cash-In: 2k Row 5 Strict Press (S-35/55, Rx-55/75, Rx+75+/115+) 10 Pull-Ups (S-Jumping/Ring Row/, Rx- Chin, Rx+C2B) 15 Air Squats 400m Run Record Total Rds +...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner SB Bounce Relay 3 Minutes McKenzie Press Up/Air Squat/Broad Jump 2×10/10/GLe (30s) Strength/Power Deadlift (5@Bar, 5@50%, 3@60%, Then 3×5@70-80% or HBD WT ) *2-3 Min Rest *ALL PRETTY – Any Grip Conditioning Metcon (Calories) Team 10-Minute AMRAP 10 Minutes MAX Calorie Airdyne 2-4...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/TMC/SL Glute Bridge 2×10/10/10e (30s) Wall Squat 2×5 (30s) Snatch Balance 2×3 @ Bar (30-60s) Strength/Power 1: Snatch (3@Bar, 3@50%, 2@60%, 1@70%, Then 4×1@75-80% ) *90-120s Rest 2: Front Squat (5@50%, 3@60%, 2@70%, Then 3×3@75-80% w/ 3s Pause ) *2-3 Min Rest...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner KB Transfer @ 20/35 3 Min (Run) PVC Halo/Air Squat/Pull + 2x5e/10/10 (30s) Skill Practice Handstand Push-ups (12-15 Minutes) 1. 10s Tripod Hold 1-2x10s (Rest A.N.) 2. Tripod w/ Leg Lift Variation – Single or Double 1-2x10s (Rest A.N.) 3. Tripod to Horizontal...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Frog Jump + Gym Sprint 3×10/GLap (Partner Rest) PT/TMC/Hover Hold 2×10/10/10s (30s) Strength/Power Thruster ( 5@Bar, 5@50%, 3@60%, Then 3×5@70-80% or HBD WT ) *2 Min Rest *FULL DEPTH – Use Ball If Necessary *ALL PRETTY Conditioning Metcon (AMRAP – Rounds and Reps)...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Wall Ball Ladder 2×1-5 @ 14+/16+ (60s) PT/Iron Cross Kicks/SL Glute Bridge 2×10/10/5e (30s) Conditioning Metcon (Time) Team Calorie Race (3-4 Athletes) Accumulate 4K Meters AFAP P1: Row P2: 200m MB Transfer (14+/16+) P3/P4: Static Hold – Glute Bridge or Sky Dive Variaiton...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT + Spider Lunge + Inchworm 2×10/Gle/5 (30s) Barbell Complex: Power Clean + Front Squat + Push Press 2x3e @ Bar (60s) Strength/Power 1: Clean and Jerk (3/2/2/1 Then 4-6 Sets to Find 1 RM) 3@Bar, 2@50%, 2@65%, 1@75%, Then 4-6 Sets...Read More