Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner MB Transfer 3 Minutes @ 16/20 KB Complex: Ribbon/Goblet Squat/L-SA OH Hold/R-SA OH Hold 2x10e/15s Each @ 20+/30+ (30s) Conditioning Metcon (AMRAP – Rounds and Reps) 20-Minute AMRAP 600m Run 30 Cal Row/Ski 15 Box Jumps (S-AC, Rx-20/24) 5 Wall Walks (S-Inchworm Walk,...Read More

If I were to ask you, “what’s the difference between the programs that the Bluprint coaches follow vs. the programs that the Bluprint athletes follow?” What would be your answer? We are one of the few gyms that are lucky enough to say that our coaches actually follow our programming. A question that I’ve heard...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner Crab Walk + Bear Crawl 2xGLap (Partner Rest) PT/OHS/SOTS 2x10e (30s) Strength/Power Overhead Squat (Behind The Neck Push Jerk) 5@Bar, 3@50%, 3@60%, Then 4×1@70-80% or HBD WT *1.5-2 Min Rest *OFF Rack – Base #’s Off OHS WT Behind The Neck Jerk Conditioning...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/OHS/Snatch Balance 2×10/10/5 (30s) Hang Power Snatch + OHS 2x3e @ Bar (30s) Strength/Power 1: Snatch (Clusters) 3@Bar, 3@50%, 2@60%, Then 4×1-1-1 Cluster@70-75% or HBD WT *1-2 Min Rest *15-Minutes – 15s Between Reps In Work Sets 2: Bench Press (5@Bar, 5@50%,...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Spider Lunge + Sprint 2xGLap (Partner Rest) McKenzie Pess Up/Iron Cross Kick/Frog Jump 2×10/10/10 (No Rest) Strength/Power Clean (Hang Power Clean) 5@Bar, 3@50%, 2@60%, 2@70%, 1@80%, 1@90%, 1@100%, IF Applicable 1@100+% *2 Min Rest *IF Never Done or No Numbers – Find HBD...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Roxanne Burpee Warm-Up PT/TMC/Air Squat 2×10/10/10 (No Rest) Strength/Power BB Lateral Lunges (5e@BW, 5e@LBD WT, Then 3x10e@HBD WT ) *1.5-2 Min Rest *Suggested WT: S-BW to 35/55, Rx-55/75, Rx-75/95 *Complete One Side at a Time – FULL ROM Conditioning Metcon (AMRAP – Rounds and...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner MB Bear Crawl + MB Transfer 3 Minutes @ 16/20 PT/Shin Box Rotation/Air Squat 2×10/10/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) 23-Min Team AMRAP (2-3 Athletes) 10 DL (S-95/135, Rx-135+/185+) – Switch Every Rep 20 Squat Thrust Bar Hop (S-Step Over)...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/Lateral Band Walk/3s Pause Air Squat 2×10/10e/5 (30s) Burgener Series: Shrug/HP/Muscle/Power/Full From High Hang @ Bar 2x2e (30s) Strength/Power 1: Snatch (Snatch Balance) 3@Bar, 3@50%, 2@60%, 1@70%, Then 4×1@80+% or HBD WT *2-3 Min Rest *15-Minutes – OFF Rack + Based on...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Spider Lunge + Sprint 3 Minutes PT/SL Wall Reach/Pull Plus 2×10/5e/10 (30s) Conditioning TD WOD Prep (12-18 Minutes) Talk: Standards/Strategy Do: Movement Prep Then 250m Row + 3 Rounds of 1/2/3 at Moderate Pace Mary Meets the Erg (AMRAP – Rounds and Reps)...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Lateral Shuffle 2 Minutes DB Complex: Ribbon/Alt Snatch/SA OHS 2×10/5e/5e @ 20+/30+ (30s) Conditioning Metcon (AMRAP – Rounds and Reps) 20-Minute AMRAP 400m Run 24 Air Squats (to appropriate MB Ht) 12 Burpee Box Jump Overs (S-AC w/ Step Over, Rx-20/24, Rx+24/30) CAN...Read More