Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Frog Jump Ladder 2×1-5 PT/TMC/Burpee 2×15/10/5 (30s) Conditioning 12 Days of Bluprint 2.0 (Time) For Time Complete the exercises below following the rep scheme that mimics the 12 Days of Christmas Song (1, then 2/1, then 3/2/1, then, 4/3/2/1, etc.). 1 Pull-Up (S-Jumping...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner SB Bounce Relay 3 Min PVC Halo/Frog Jump/Supermans 2x8e/8/8 (30s) Strength/Power Floor Press (Strength Ladder 6-1) 6@Bar, 5@50%, 4@60%, 3@70%, 2@80%, 1@90%, 1@95-100% or HBD WT *1-3 Min Rest *ALL PRETTY *Use A Spotter! Conditioning Metcon (AMRAP – Reps) 1-Minute Stations Station 1:...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner MB Transfer 3 Min @ 16/20 PT/Lateral Lunge/Kip 2×10/5e/10-15s (30s) Conditioning AMBER (Time) For Time: 6-9-12-15-6 Pull-Up (S-Jumping 2s Negative/3010 Ring Row, Rx-Chin, Rx+C2B) Burpee Power Clean (S-35/55, Rx-65/95, Rx+95+/135+) Row (Cals) Air Squat Record Time Cool Down Hollow Hold (2-3x20s *1 Min...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements Burgener Series (High Hang Clean) + Jerk 2x3e @ Bar (30-60s) Strength/Power 1: Clean and Jerk (3/3/2/1/1 Then Work Up to 1st Miss) 3@Bar, 3@50%, 2@60%, 1@70%, 1@80%, Then Work Up in 5-15 lb Increments Until 1st Miss *90-120s Rest...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner Crab Walk + Back Pedal 3xGLap (Partner Rest) PVC Halo/Air Squat/Burpee Broad Jump 2x5e/10/3 (30s) Athletics Exploive MB Toss (2 Warm-Up Tosses @ 60-70%, Then 3 Attempts ) From a kneeling position – max distance forward MB Toss 14/20*1 Minute Rest *Record Longest...Read More

Ingredients 1 Lb Pork Chop (About 2 Chops) ¼-½ Tsp Sea Salt ½ Tsp Adobo ½ TspSage ¼ Tsp Cinnamon ½ Tbs Kerigold Salted Butter Instructions Combine spices and lay out chops to season. Sprinkle chops generously on both sides with spice mixture. Heat Skillet to Med-High. Add Butter and let skillet heat up. Cook...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/TMC/Wall Squat 2×10/10/10 (30s) Snatch Balance + OHS + Bottom Hold 2×3/3/5s @ Bar (60s) Strength/Power 1: Snatch (3/3/2/1/1 Then Work Up to 1st Miss) 3@Bar, 3@50%, 2@60%, 1@70%, 1@80%, Then Work Up in 5-15 lb Increments Until 1st Miss *HOOK GRIP...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner MB Toss 3 Minutes @ 16/20 KB Ribbon/Pull Plus/Inchworm 2×10/10/5 @ 20+/30+ (30s) Skill Practice Halting Strict Pull-Up (4×3 *1.5-2 Min Rest) Strict chest-2-bar pull-ups with a 3s pause in three positions: top, middle, and bottom.*3s Pause: Top/Middle/Bottom *(S-Banded, Rx-Chin) *STAY HOLLOW w/...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Spider Lunge + Sprint 3xGLap (Partner Rest) PVC Series: PT/OHS/SOTS 2×15/10/5 (30s) Strength/Power Overhead Squat (5@Bar, 5@50%, 3@60%, Then 3×3@70-75% or HBD WT ) *1.5-3 Min Rest *Use Ball IF Necessary – ALL PRETTY Conditioning Metcon (Time) 3 RFT 3 Squat Clean (S-35/55,...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PVC Halo/Lateral Lunge/Wall Squat 2x10e/10total/8 (30s) Burgener Series (1-High/2-Low Hang Snatch): 2x3e @ Bar (60s) Strength/Power 1: Snatch (Snatch + OHS 2+3@Bar, 2+2@50%, Then 4×1+2@60-75%) *or HBD WT *HOOK GRIP – Base Off 1RM Snatch WT *1.5-2 Min Rest 2: Split Jerk...Read More