Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Broad Jump + Back Pedal 2xGLap (Partner Rest) PVC Halo/3s Pause Air Squat/Rev Fly 2x5e/5/10 (30s) TD WOD Prep 1. PVC Turnover Drill 1×3 (Group) 2. BB Power Clean + Rack Rotation 2×5/5e @ Bar (30s) 3. Power Clean 3×3 Building Wt + Push Up Variation...Read More

Are you that person who hates training your legs? Trembles when you see a large amount of wall balls or back squats on the menu? Or are you that who frequently gets nagging injuries in the low back, hips, or legs? The annoying ones you just can’t seem to shake. What if I told you...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Banded Lateral Shuffle 2xGLap (Partner Rest) PT/SL Wall Reach/Pull Plus 2×10/5e/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP20 12 Strict Pull-Ups (S1-20 Ring Row, S2-Kipping Chin, Rx-Strict Chin) – Switch A.N. 16 Burpee Bar Hops (S-Step Over) – Switch Every 4 20 Front...Read More

Skill (skil): noun meaning a particular ability. Is there a movement holding you back from completing workouts as Rx? Or a movement that slows you down significantly during workouts? Something you want to be ready for in the CrossFit Open workouts? IF so, some skill sessions may be your answer! Starting Tuesday, July 31st we’re...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride 3 Burpee Sprint Relay 2 Min (Partner Rest) OH Arm Swings/Rev Lunge/SA Push Plus 2×10/5e/5e (30s) BB Rack Rotation + Strict Press 2x5e/5 @ Bar (30s) Strength/Power Push Press (Strength Ladder) 6@Bar, 5@50%, 4@60%, 3@70%, 2@80%, 1@90%, 1@100%, 1@100%+ *If Applicable *ALL Pretty (16 Minute Running Clock)...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Frog Jump Ladder 2×2-8 (30s) PVC Halo/Shin Box Rotation/SA Push Plus 2x5e/5e/10e (No Rest) Skill Practice Toes-To-Bar (15 Minutes) Step 1: Hollow + Arch Hold 2x10s Each (60s) Step 2: Basic Kip – Slow Motion 2×5 (60s) Step 3: Kip + K2C 2×3-5 (60s) Step 4...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Sprint + Stiff-Legged Bear Crawl 2xGLap (Partner Rest) PT/Air Squat/Basic Kip 2x10e (No Rest) Strength/Power BB RDL (3@Bar, 3@LBD WT, Then 3×8@HBD WT) Romanian Deadlift*1.5-2 Min Rest *Suggested WT: S-65/95, Rx-95/135, Rx+125/185 *Use Appropriate WT for FULL ROM (15 Min Running Clock) Conditioning Metcon (Time) 3RFT 400m...Read More

Bluprint Fitness – CrossFit Warm-up 3 min row/run/ride Speed Ladder: 2xHigh Knees/Lateral Hand Walk Left/Lateral Hand Walk Right PT/Lateral Leg Swing/Burpee 2×10/10e/5 (30s) Conditioning Metcon (AMRAP – Reps) 4 Min Stations Station 1: Assault Bike – Max Cals Station 2: Ski – Max Cals Station 3: Run – Max Distance (100m = 1 Rep) Station...Read More