Month

February 2018

Chicago Riot

Bluprint Fitness – Team Training Warm-up 3 Min Run/Row/Ride/ Partner MB Transfer 3 Minutes @ 16+ lbs (Partner Rest PVC Halo/TMC/Wall Squat 2x5e/10/5 (30s) Shuttle...
Read More

CrossFit

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Crab Walk + Skip 3 Min (Partner Rest) PT/Frog Jump/SA Push Plus 2×10/10/10e (30s) Skill Practice...
Read More

CrossFit

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner MB Toss @ 16/20 3 Min PVC Halo/TMC/Basic Kip 2x10e/10/10 (30s) Conditioning Metcon (Calories) 4×4 Min...
Read More

CrossFit

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Spider Lunge + Back Pedal 2xGLap (Partner Rest) PT/Shin Box Rotation/3s Pause Air Squat 2×10/10/5 (30s)...
Read More

CrossFit

Bluprint Fitness – CrossFit Warm-up 3 min row/ride/run Locomotor Movements Lax Ball Forearm Smash 1 Min Each PT/PVC Hinge/Wrist Ext 2×10/10/10e (30s) TD WOD Prep...
Read More

CrossFit

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Spider Lunge + Back Pedal 2xGLap (Partner Rest) PT/OHS/SOTS Press 2x10e (30s) Strength/Power Power Snatch +...
Read More

CrossFit

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner MB Transfer 3 Min @ 16/20 PT/Lateral Lunge/Inchworm 2×10/5e/5 (30s) Skill Practice HSPU Practice: 12-15 Minutes...
Read More

CrossFit

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Frog Jump Ladder 2×1-5 (Partner Rest) PVC Halo/Shin Box Rotation/Basic Kip 2x10e/10/10 (30s) Conditioning Metcon (AMRAP...
Read More

CrossFit

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Sprint + Stiff-Legged Bear Crawl 2xGLap (Partner Rest) PT/TMC/Air Squat 2×10/10/10 (30s) Strength/Power Bent Over Row...
Read More

CrossFit

Bluprint Fitness – CrossFit Warm-up 3 min row/run/ride You’ve Been Served 3 Minutes (Burpee Penalty) PVC Halo/TMC/Air Squat 2x10e/10/10 (30s) Conditioning Metcon (AMRAP – Rounds...
Read More