Bluprint Fitness – CrossFit Warm-up 3 min row/run/ride Partner Sprint Relay 2 Min (Partner Rest) PT/Air Squat/Basic Kip 2×10/10/10 (30s) Conditioning Zero Dark 40 (AMRAP – Reps) 4 Rounds 10 TGU (S-AC, Rx-30+/40+) 15 Pull-Up (S-Jumping/Ring Row, Rx-Chin) 15 Thruster (S-35/55, Rx-65/95) 20 Bar Facing Burpee 400m Run IF Finished Before 40 Minutes: MAX Cal...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Skip + Bear Crawl 2xGLap (Partner Rest) PT/OHS/SOTS Press 2x10e (30s) TD WOD Prep 1. PVC Turnover Drill 1×3 (Group) 2. BB Muscle Snatch + OHS 2×3/3 @ PVC to Bar (30s) 3. Power Snatch + Rope Skip 3×5/15 Building In Wt (60s) Conditioning CrossFit Games...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Locomotor Movements 3 Min F-B Arm Swings/Wall High Knee/Superman 2×10/5e/10 (30s) Conditioning Metcon (Calories) Partner 90sON/90sOFF (21 Min Running Clock) P1: 200m Run + Max Cal Row/Ride/Ski P2: Rest 7 Rounds Each *Record Total Team Cals Cool Down Partner 400m Awkward Carry (Switch A.N.) Options: 2 Large...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner MB Toss 2 Min @ 16/20 PVC Halo/Lateral Lunge/Wall Angels 2x10e/5e/10 (30s) Strength/Power Strict Press (5, 5, 3, Then 3, 2, 1, 1+) Strict Overhead Press5@Bar, 5@50%, 3@60%, Then 3@70%, 2@80%, 1@85%, 1+@85-90% *1-2 Min Rest *All Pretty & Last Set = PLUS SET *16 Minute...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride ROWling 2x168m (Burpee Penalty) OH Arm Swings/Frog Jump/SL Wall Reach 2×10/10/5e (No Rest) Skill Practice Pistols (15 Minutes) 1. Reverse Lunge w/ Toe Tucked 1x5e (30s) 2. Reverse Lunge w/ Toe Pointed 1x3e (30s) 3. Lunge w/ Foot Up 1-2x2e (30s) 4. Box Step Up w/ Slow...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride ROWling 2x168m (Burpee Penalty) OH Arm Swings/Frog Jump/SL Wall Reach 2×10/10/5e (No Rest) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP20 50 Cal Row/Ski 20 Alt DB Snatch (S-AC, Rx-20/30, Rx+35/50) 30 Cal Row/Ski 20 Alt Lunges @ BW 10 Cal Row/Ski *Record Total Rds + Reps...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Spider Lunge + Sprint 2xGLap (Partner Rest) PT/Air Squat/Basic Kip 2x10e (No Rest) Strength/Power Front Squat (5@Bar, 5@50%, 3@60%, 2@65%, Then 3×3@70-75% or HBD) *2010 Tempo *18 Min Running Clock (1-2 Min Between Sets) *Use Appropriate WT for FULL ROM Conditioning Metcon (AMRAP – Reps) AMRAP8...Read More

Bluprint Fitness – CrossFit Warm-up 3 min row/run/ride Rowling: 2x166m (Burpee Penalty) PT/TMC/Basic Kip 2×10/10/10 (30s) Conditioning Cindy Meets the Run Remix (AMRAP – Rounds and Reps) AMRAP30 5 Pull-Ups (S-Ring Row/Jumping, Rx-Chin, Rx+C2B) 10 Push-ups (S-Elevated/Knee, S2-Neg2Knee, Rx-C2F) 15 Air Squats 600m Run Bring Vest IF Applicable Record Total Rounds + Reps Mobilize Chest...Read More