Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner SA OH MB Carry @ 8+/15+ 3xGLap (Partner Rest) PT/OHS/Pull Plus 2x10e (30s) Strength/Power Behind the Neck Push Press (5@Bar, 5@50%, Then 3×3+10s OH Hold @60-70% or HBD ) *90-120s Rest *ALL PRETTY *Braced w/ Active Shoulders on Hold Conditioning Metcon (Time) For...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements 1xGLe Each PVC Series: PT/OHS/SOTS 2x10e (30s) Strength/Power 1: Snatch (3/3/2/1/1 Then 3-5 Sets to Find 1RM *1-3 Min Rest) 3@Bar, 3@50%, 2@65%, 1@75%, 1@85%, Then 3-5 Sets to Find 1RM *1-3 Min Rest *Max 2 Misses For New Members...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Dyna Hop + MB Transfer 3xGLap (Partner Rest) PT/Rev Lunge/Burpee 2×12/10/8 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) 28-Minute AMRAP 5 Pull-Ups (S-Jumping 2s Negative/3010 Ring Row, Rx-Chin, Rx+MU) 5 Push-Ups (S-Negative 2 Knee, Rx-C2F, Rx+Strict HSPU) 10 Front Rack Lunges (S-AC,...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner Forward/Backwards Sprint 3 Minutes KB Complex: RW/Ribbon/Goblet Squat 2×10/10/10 @ 20+/30+ (30s) Strength/Power Deadlift (5@Bar, 5@50%, 3@60%, Then 3×8@60-65% or HBD WT ) *2-3 Min Rest *ALL PRETTY – Any Grip Conditioning Metcon (AMRAP – Reps) 12-Minute EMOTM Minute 1: 10 Box Jumps...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Spider Lunge + Sprint 3xGLes (Partner Rest) PT/SL Glute Bridge/Wall Squat 2×10/5e/5slowtempo (30s) Strength/Power 1: Back Squat (3/3/2/1/1 Then 3-5 Sets to Find 1RM) 3@Bar, 3@50%, 2@65%, 1@75%, 1@85%, Then 3-5 Sets to Find 1RM *1-3 Min Rest **Returning Members 3×5...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner MB Toss 3 Minutes @ 14+/16+ PT/Lateral Lunge/Toe Taps 2×10/10/30 (30s) Skill Practice Double-Unders (10-12 Minutes) 1. 50 Singles 2. Single-Single-High Single 2-3 Minutes (Rest A.N.) 3. Single-Single-Double 2-3 Minutes (Rest A.N.) 4. Double Unders IF Awesome At DUs – Try for MAX...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Thruster MB Toss 2x8e @14+/16+ (30s) McKenzie Press-Up/Scorpion Kick/SL Glute Bridge 2×10/10/10e (30s) Strength/Power Thruster (5@Bar, 5@50%, 3@60%, Then 3×8@60-65% or HBD WT ) *2 Min Rest *FULL DEPTH – Use Ball If Necessary *ALL PRETTY Conditioning Metcon (Time) For Time 3 Rounds...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Rowling 3x100m (Burpee Penalty) PT/Lateral Lunge/Frog Jump 2×10/10/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Team 20-Min AMRAP (Teams of 2-3) Team 400m Plate Zercher Carry @ 25+/45+ (Switch Every 100m) 24/36 Total Front Rack Lunges (S-BW to 35/45, Rx-55/75, Rx+75+/115+) – 6...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner MB Toss 3 Minutes PT/Air Squat/Broad Jump 2×10/10/GLe (Walk Back) Strength/Power Hang Power Clean (TEST 5/3/2/2/1 Then 1-3 Sets to Find 1RM) TEST 5@ Bar, 3@50%, 2@65%, 2@75%, 1@85%, Then 1-3 Sets to Find 1RM *1-3 Min Rest *ALL PRETTY – NO STARFISH...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PVC Series: PT/OHS/SOTS 2x10e (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 1RM) 3@Bar, 2@50%, 2@65%, 1@75% *FULL SNATCH *1-3 Min Rest *Max 3...Read More