Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Bear Crawl + Back Pedal 2 Min (Partner Rest) In-Out AS/OH AS/Shin Box Rotations 2×10/10/10e (No Rest) 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

It’s the end of May and think of how much you’ve already accomplished in 2018: 5 CrossFit Open Workouts DL Personal Records Zero Dark 30 DT First Pull-Ups Grace Back Squat PRs First Push-Ups Murph So what’s next? What can you do to continually improve as a person and as an athlete? Check out the...Read More

As a coach and an athlete, I wouldn’t be doing my job if I didn’t tell you my honest opinion. Take these notes with you and use them how you’d like. IF you really sincerely want to take your fitness to the next level, you’re going to have to do the following: 1. Be Coachable:...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner MB Toss 2 Min @ 16/20 PT/TMC/Air Squat 2×10/10/10 (30s) Strength/Power Push Press (5@Bar, 5@50% or LBD, Then 4×5 @ 60-65% or HBD WT) *Cycling BB *1.5 Min Rest *Suggested WT: S-Bar to 65/95, Rx-95/135, Rx+105+/155+ Conditioning Metcon (Time) For Time Cash-In: 800m Run/Row/Ski Option 2...Read More

Bluprint Fitness – CrossFit Warm-up 3 min row/run/ride Partner Frog Jump Ladder 2×2-8 (30s) PT/TMC/Basic Kip 2×10/10/10 (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 Murphy, 29, of Patchogue, NY,...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Spider Lunge + Sprint 2xGLap (Partner Rest) PT/OHS/SOTS Press 2x10e (30s) TD WOD Prep 1. Muscle Snatch + BTN Push Press + OHS 2x5e @ Bar (60s) 2. Power Snatch 3×3 Building In Wt (60s) Conditioning 2018 Regional Event 4 (Time) For time: 2 rounds of:...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Dyna Hoops 2 Min @ 10+/14+ PT/Lateral Lunge/Wall Walk 2×10/5e/2 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP23 150 DUBS (S-Singles) – Switch A.N. 100 Cal Row – Switch Every 10 Cals 50 Air Squats – Switch Every 10 Reps 96’ HS Walk (S1-16...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride PVC Halo/Inchworm/SL Glute Bridge 2x5e/5/10e (No Rest) Parnter BB Rack Rotation + 2s Pause Front Squat 2x5e/5 (Partner Rest) Strength/Power Front Squat (5@Bar, 5@50%, 3@60%, Then 5@70%, 3@75-80%, 2@80-85) *2-3 Min Rest *2010 Tempo – ALL Pretty Conditioning Metcon (Time) For Time 3 Rounds of 6 DL...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Sprint + Back Pedal 3xGLaps PVC Halo/Inchworm/Glute Bridge 2x5e/5/10 (No Rest) Skill Practice Hang Power Snatch (Practice 12-15 Min) 1. PVC Position Drills 2×2 (Shrug, HP, Muscle, HPS, OH Hold) 2. Then 4×3 (1.5 Min Rest) *Form Focus Conditioning Metcon (Calories) AMRAP12 3 Rounds of… 6...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Broad Jump + Stiff-Legged Bear Crawl 2xGLap (Partner Rest) PT/Shin Box Rotation/SA Push Plus 2×10/10/10e (30s) Skill Practice Handstand Push-ups (15 Minutes) 1. 10s Tripod Hold 1-2x10s (Rest A.N.) 2. Tripod w/ Leg Lift Variation – Single or Double 1-2x10s (Rest A.N.) 3. Tripod to Horizontal Kip...Read More