Bluprint Fitness – CrossFit Warm-up 3 min row/ride/run Partner Skip + Back Pedal 3 Min (Partner Rest) PT/OHS/SOTS Press 2x10e (30s) TD WOD Prep Muscle Snatch + BTN Strict Pres: 2x5e/5 @ Bar (60s) Jump Rope Singles: 2×30 (60s) 5 Min Ath Specific Prep (Snatch Focus) Conditioning CrossFit Games Open 11.1 and 14.1 (AMRAP –...Read More

[gdlr_button href=”https://www.facebook.com/events/196018807643611/” target=”_”]Sign-Up[/gdlr_button] ERIN You’re never “too new” to do the Open. Consider it your baseline and watch yourself grow every year! Of course it’s scary. But being surrounded by your supportive gym friends gets you through and you feel like a major bad ass after every WOD.  This is my fifth year doing the...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Air Squat Ladder 2×2-8 Up by 2’s (60s Rest) Basic Kip/TMC/HS Hold 2x10e (30s) Conditioning Metcon (AMRAP – Rounds and Reps) 20-Min AMRAP 20 Cal Row/Ride/Ski 15 T2B (S-HKR) 10 Thruster (S-Bar to 55/85, Rx-65/95, Rx+85/125) HS Walk (S1-4 Box Pike Rotations, Rx-24′ HS Walk, Rx+48′...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Locomotor Movements 3-5 Minutes McKenzie Press Up/SL Wall Reach/3s Pause Air Squat 2×10/5e/5 (No Rest) Strength/Power Back Squat (5@Bar, 5@50%, 3@60%, Then 3@60%, 3@70%, 3@75-80%) *w/ 5-3-1 Pause @ Bottom *1-2 Min Rest *IF No Numbers – Follow Rep Scheme Above to Find Set HBD WT *20-Minutes...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner MB Toss 3 Min @ 16/20 PVC Halo/Air Squat/Basic Kip 2x5e/10/10 (30s) Strength/Power Hang Power Clean + Push Jerk (3+3@Bar, 3+3@LBD WT, Then 4×5+5 @ HBD WT ) *1.5 Min Rest *Unbroken Reps – All HPC Followed By All PJ – Choose Appropriate WT *Suggested WT:...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Sprint Relay w/ 1 Burpee Start 3 Min (Partner Rest) PT/Shin Box Rotation/SA Push Plus 2×10/5e/10e (No Rest) Strength/Power Bulgarian Split Squat (5e@BW, 5e@LBD WT, Then 3x8e@HBD WT w/ 2010 Tempo) Back Foot Elevated on Box/Bench*DBs in Farmer Carry Position *1-1.5 Min Rest *Suggested WT: O1-BW, O2-15/20,...Read More

Bluprint Fitness – CrossFit Warm-up 3 min row/run/ride Partner MB Thruster Ladder: 2×2-8 @ 10+/16+ (30s) Foward-Back Arm Swings/SL Wall Reach/Basic Kip 2x10e/5e/10 (30s) Conditioning Metcon (AMRAP – Reps) 20-Min Team AMRAP 3 Rounds 20 Sumo DL (S-65/95, Rx-135/185, Rx+155/225) 30 T2B (HKR/Sit-Up) 40 Wall Ball (S-AC, Rx-16/20) 50 Lateral Hops *IF/WHEN 3 Rounds Are...Read More

Bluprint Fitness – CrossFit Warm-up 3 min row/ride/run Partner Butt Kicks + Lateral Slide 2 Min (Partner Rest) PT/Air Squat/SA Push Plus 2×10/10/10e (30s) TD WOD Prep TD WOD Prep BB Rack Rotation + FS: 2x5e/5 @ Bar (60s) Bar Facing Burpee: 2×5 (60s) 5 Min Ath Specific Prep (Thruster Focus) Conditioning Metcon (Time) For...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Locomotor Movements 3 Min PT/OHS/Basic Kip 2x10e (30s) Conditioning Metcon (Weight) E2MIN (20-Min) 1 Squat Snatch (S-PVC to 75/115, Rx-85/135, Rx+105+/155+) 5 Pull-Ups (S1-Ring Row/Jumping, S2-2 to 3 Chin, Rx-5 Chin) 10 Push-Ups (S1-Elevated/DB Floor Press, S2-5 C2F, Rx-10 C2F) 10 Alt Lunges @ BW *Building Sets...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Frog Jump Ladder 2×2-8 by 2’s (60s) PVC Halo/TMC/SL Glute Bridge 2x5e/5e/5e (No Rest) Strength/Power Back Squat (5@Bar, 5@50%, 3@60%, Then 8@60, 8@65, 8@65-70% ) *1-2 Min Rest *IF No Numbers – Follow Rep Scheme Above to Find Set HBD WT *16-Minutes Conditioning Metcon (Time) 3RFT...Read More