Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner MB OH Rev Toss 2x8e @ 14+/16+ (60s) PT/Air Squat/Vertical Jump 2×10/10/5 (30s) Conditioning Metcon (Calories) Partner 20-Min EMOTM (Teams of 2-3) Station 1: 2 Squat Cleans + 8 Bar Hops (S-35/55, Rx-65/95, Rx+95+/135+) Station 2: Cal Row (S-7/9, Rx-9/11, Rx+11/13) Switch Every...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner MB Bear Crawl + MB Transfer 3xGLaps @ 16/20 PT/Reverse Lunge/Push-Up 2×15/10/5 (30s) Strength/Power Bench Press (5@Bar, 5@50%, 3@60%, Then 5@65%, 5@70%, 5+@75% ) *Or HBD WT *1.5-3 Min Rest *Record Plus Set In Wodify *ALL PRETTY Conditioning Metcon (Time) 3RFT 10 DL...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements Power Clean + Thruster + OH Hold 2×3/3/20s @ Bar (30-60s) Strength/Power 1: Clean and Jerk ( 3@Bar, 3@50%, 2@60%, Then 4×1@70-75% ) *1.5-2 Min Rest *HOOK GRIP + 2s Pause @ Bottom Position 2: Hang Power Snatch (@Bar, 3@50%,...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Sprint Relay 3 Minutes PVC Halo/Air Squat/Pull Plus 2x10e/10/10 (30s) Conditioning Zero Dark 30 (AMRAP – Reps) 30 Minutes to Complete: 3 Rounds 50 Cal Row 40 Wall Ball (S-AC MB Thruster, Rx-16/20) 30 T2B (S-HKR) 20 Power Cleans (S-55/75, Rx-65/95, Rx+95+/155+) 10...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner Frog Jump Ladder 2×1-4 (60s) McKenzie Press-Up/Scorpion/Iron Cross 2×10/10/10 (No Rest) Athletics 500m Row (Time) Max Effort 500m RowPick Drill 1-Minute Steady State Warm-Up Record Time Conditioning Metcon (AMRAP – Reps) 5 Rounds 30s: Squat Thrust Plate Hop (MAX Reps) 30s: REST 30s:...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/TMC/Pause Air Squat 2×15/10/5 w/ 3s Pause (30s) Snatch Balance + OHS 2x3e @ Bar (60s) Strength/Power 1: Snatch (3@Bar, 3@50%, 2@60%, Then 4×1@70-75% ) *1.5-2 Min Rest *HOOK GRIP + 2s Pause @ Bottom Position 2: Power Clean (3@Bar, 3@50%, 2@60%,...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Lateral Shuffle 3 Minutes KB Complex: Ribbon/Alt KBS/Lat Lunge 2×10/10/10 @ 20+/30+ (30s) Skill Practice Pistol/SL Squat (12-15 Minutes) 1. Reverse Lunge w/ Toe Tucked 2x5e (30s) 2. Reverse Lunge w/ Toe Pointed 2x3e (30s) 3. Lunge w/ Foot Up 2x2e (30s) 4....Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Thruster MB Toss 2x10e @ 16/20 (30s) PT/TMC/Push Plus 2×12/10/10 (30s) Strength/Power Thruster (Strength Ladder 8-1) 8@Bar, 7@30%, 6@40%, 5@50%, 4@60%, 3@70%, 2@80%, 1@90% or HBD WT *From Floor – ALL PRETTY – Full Depth *1.5-3 Min Rest Conditioning Metcon (Time) For Time...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride/jump rope Team Squat Thrust Ladder 2×1-5 (No Rest) Jumping Jacks/TMC/Frog Jump 2×15/10/10 (30s) Conditioning Metcon (AMRAP – Reps) Trodo Open Workout (Teams of 4) 14-Min AMRAP Station 1: Row (Max Cals) Station 2: G2OH (S-AC, Rx-65/96) 2 Athletes Work – 2 Athletes Rest 2...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner MB Toss 3 Minutes 16/20 KB Ribbon/Lateral Lunge/Pull Plus @ 20+/30+ 2×10/5e/10 (30s) Skill Practice Rope Climb (12-15 Minutes) 1. 2x10s Clamp (60s) 2. 2×3 Hanging Knee Raises (60s) Option 1: Sets of 3-5 Rope Climb Variation w/ Feet On Ground Option 2:...Read More