Bluprint Fitness – CrossFit Warm-up 3 min row/run/ride Partner MB Transfer 2 Min @ 16/20 (Partner Rest) PT/Air Squat/Inchworm 2×10/10/5 (30s) Conditioning 3xAMRAP8 Cash In: 800m Run Then 12 Alt Pistols (S1-Alt Lunge, S2-Pistol Variotin, Rx, Free Standing Pistol 20 T2B (S1-Sit Up/HKR, S2-HKR/T2B Combo, Rx-T2B) 28 Cal Row/Ride/Ski *Rep Score For Each AMRAP (60...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Frog Jump Ladder 2×2-8 (30s) OH Arm Swings/TMC/Supermans 2×10/10/10 (30s) TD WOD Prep 1. Power Clean + Rack Rotation + FS 2×5/5e/5 @ Bar (60s) 2. FS 3×3 Building In Wt (60s) Conditioning BB CF Open 18.2 (Time) 1-2-3-4-5-6-7-8-9-10 Reps For Time: Front Squat (S-Bar to...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Bear Crawl + Skip 2xGLap (Partner Rest) PT/Shin Box Rotation/SL Wall Reach 2×10/10/5e (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP20 400m Run (Together) HS Walk (S1-32 Pike Shoulder Taps, S2-8 Wall Walks, Rx-48′, Rx+96′) – Switch A.N. 40 KBS (S-AC to 20/30, Rx-35/50,...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner MB Toss 2 Min @ 16/20 PVC Halo/Frog Jump/Basic Kip 2x5e/10/10 (30s) SA Push Plus 2x10e (No Rest) Strength/Power Strict Press (5@Bar, 5@50%, 3@60%, Then 5@65%, 5@70%, 5+@75% ) Strict Overhead Press*1.5-2 Min Rest *ALL Pretty – Last Set Plus Set Conditioning Metcon (AMRAP – Reps)...Read More

Do squats always hurt for you? When they are programmed, whether it’s in a Metcon or the strength portion of class, do your knees immediately begin to ache? Maybe you instantly reach for your knee sleeves? Are you not squatting to depth? Do you begin to do weird shit with weird parts of your body...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Spider Lunge + Back Pedal 2xGLap (Partner Rest) PT/OHS/SOTS Press 2x10e (30s) PVC Turn Over Drill 2×3 (Group) Skill Practice Snatch (Hang Power Snatch + OHS) 3+3@Bar, 2+3@50%, 2+2@60%, Then 3×2+2@70-75% or HBD WT *1-2 Min Rest *IF No Numbers – Work Up To Comfortable HBD...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride 2 Burpee Broad Jumps + Sprint 2xGLap (Partner Rest) McKenzie Press-Up/Scorpion Kick/Iron Cross 2×10 (No Rest) Strength/Power Bent Over Row (5@Bar, 5@LBD WT, Then 3×8@HBD WT w/ 3010 Tempo) *1.5-2 Min Rest *Suggested Wt: S-Bar to 55/75, Rx-65/95, Rx+85/135 Conditioning Metcon (Time) 3RFT 8 DL (S1-65/95, S2-95/135,...Read More

Bluprint Fitness – CrossFit Warm-up 3 min row/run/ride Partner MB Transfer 2 Min @ 16/20 PT/Lateral Lunge/Pull Plus 2×10/5e/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP30 800m Run 60 Cal Row/Ride/Ski 40 Alt Lunges @ BW 20 Pull-Ups (S-Jumping/Ring Row, Rx-Chin, Rx+C2B) *Record Total Rds + Reps Cool Down 400m SA Farmer Carry...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Banded Bear Crawl 2xGLap (Partner Rest) McKenzie Press Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (30s) TD WOD Prep 1. PVC Clean Turn Over Drill 2×3 (30s) 2. Power Clean + Rack Rotation + Push Press 2×5/5e/5 @ Bar (60s) 3. C&J 3×3 Building In Wt (60s) Conditioning...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner MB Toss 2 Min 16/20 KB Ribbon/Frog Jump/Basic Kip 2×10/10/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner CF Open 18.1 AMRAP20 8 T2B (S-Sit Up/HKR) 10 DB Hang Clean & Jerk (S1-AC, S2-20/30, Rx-35+/50+) 12 Cal Row *Switch Every Completed Round *Resting Partner Holds...Read More