Member Since: January 2016 Age: 66 Body Fat % Dropped: 3.84% (18.06% to 14.22%) Lean Muscle Gained: 11.75 lbs. Deadlift: 255# Back Squat: 215# Front Squat: 180# 500m Row: 1:44 Top 3 Skills Gained How important working on improved mobility is to every thing you do. How good it is to strengthen one’s core. What...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner Frog Jump Ladder 2×2-8 (30s) PT/3s Pause Air Squat/Banded Front Rack Stretch: 2×10/5/30s Each Side (30s) Strength/Power Clean and Jerk (3/3/2 Then 1/1/1/1) 3@Bar, 3@50%, 2@60%, Then 1@70%, 1@75%, 1@80%, 1@85% or HBD WT *1.5-2 Min Rest *USE APPROPRIATE WT – Full Clean/Split...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/OHS/SOTS Press: 2x10e (30s) OHS + Snatch Balance: 2×3+3@Bar (30-60s) Strength/Power 1: Snatch (Heat Check ) 3@Bar, 3@50%, 2@60%, 2@70, Then Sets of 1 at Increasing WT Until First Miss *1-2 Min Rest *18 Minutes to Establish 1RM for the Day *After...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner MB Bear Crawl + Transfer 3 Minutes 16/20 (Partner Rest) PVC Halo/Scorpion Kick/Push-Up: 2x5e/5e/5 (30s) Skill Practice Handstand Walk (12-15 Minutes) 1. Wall Walk 2×2-3 (45-60s) 2. Box Pike Walk 2×180 Degrees (60s) 3. Kick Up 2 Wall 2×3 (30-60s) 4. Kick Up...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Spider Lunge + Sprint 3xGLap (Partner Rest) PT/PVC Hinge/SL Glute Bridge: 2×10/10/10e (30s) Strength/Power Split Squat (8e@BW, 5e@LBD WT, Then 3x8e@HBD WT ) *1.5-2 Min Rest *Suggested Start WT: S-Bar, Rx-55/75, Rx+75+/105+ *2010 Tempo Conditioning Metcon (AMRAP – Reps) 9-Minute EMOM Min 1:...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/TMC/Banded Reverse Fly: 2×15/10/5 (30s) Pull Plus + Air Squat: 2×10/10 (30s) Conditioning Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Bear Crawl + Back Pedal 2xGLap (Partner Rest) PT/Spider Lunge/Frog Jump 2×10/10/10 (30s) Conditioning 1: Metcon (Calories) 8-12 Push-Ups (S-Neg2Knee/Elevated, Rx-C2F, Rx+HSPU) 15 Stroke Row (Max Cals) *3 Rounds – 2 Min Rest *Record Calories 2: Metcon (Time) 8 Unbroken Thrusters (S-AC to...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Speed Ladder Drills: 2xHigh Knee/Scissors-L/Scissors-R PVC Halo/Pull Plus/SL Glute Bridge 2x10e/10/10e (No Rest) Conditioning Metcon (AMRAP – Rounds and Reps) 20-Min AMRAP 5 Sumo DL (S-AC to 115/155, Rx-135/185, Rx+155/225) 10 Pull-Ups (S-15 Kips, Rx-Chin, Rx+7 MUs) 20 Lateral Hops 800m Run *Record Total...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner Dyna Hoops 2 Min @ 14+/16+ PT/Air Squat/Push-Up 2×15/10/5 (30s) Strength/Power Clean and Jerk (3@Bar, 3@50%, 2@60%, Then 3×2@65-75% or HBD WT ) *1.5-2 Min Rest *USE APPROPRIATE WT – Speed/Form Focus Conditioning Metcon (Time) 3 RFT 15 Burpee Bar Hops 10 KBS...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Crab Walk + Sprint 3 Min (Partner Rest) Basic Kip/Lateral Lunge/Broad Jump 2×10/5e/5 (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...Read More