Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner MB Toss 2 Min @ 16/20 PVC Halo/Lateral Lunge/Basic Kip 2x5e/5e/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP22 5 Muscle Up (S1-3010 RR, S2-Kipping PU, S3-Strict PU, Rx-Bar/Ring MU) 10 Front Rack Lunge (S-Bar to 55/75, Rx-65/95, Rx+95/135) 15 Burpee Bar Hops (S-Step Over)...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride PT/TMC/Vertical Jump 2×10/10/5 (30s) Hip Halo 3s Pause Air Squat 2×5 (30s) Muscle Snatch + BTN Push Press 2×5+5 @ Bar (30-60s) Strength/Power Power Snatch (Halting (Above The Knee)) 3@Bar, 3@50%, Then 4×2@60-70% or HBD WT (60-90s Rest) *Suggested HBD WT: S-Bar to 55/75, Rx-65/95, Rx+80+/115+ *15-Minute...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Sprint Relay 2 Min OH Arm Swings/Bridge Reach/SL Wall Reach 2×10/10/5e (NR) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP20 400m MB Transfer (S-AC, Rx-16/20) Or 40 Cal RRS- Switch Every 100m Or Every 10 Cal 32 Box Step Overs @ 20/24 (S-BW, Rx-20/35, Rx+35/50)...Read More

Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Spider Lunge + Sprint 2xGLap (Partner Rest) PVC Halo/Air Squat/SL Glute Bridge 2x5e/10/10e (NR) Strength/Power Thruster (Strength Ladder) 6@Bar, 5@50%, 4@60%, 3@70%, 2@80%, 1@90%, 1@100%, 1@100%+ (If Applicable) *IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-80/115, Rx+105+/155+ *18 Minute Clock – (1.5-3 Min Rest)...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner 3 Incworms + Sprint 2xGLap (Partner Rest) PT/Shin Box Rotation/SA Push Plus 2×10/10/10e (30s) Skill Practice Double-Unders (10-12 Minutes) 1. 30 Singles 2. No Rope Singles 2×10 (60s) 3. No Rope Doubles 2×10 (60s) 4. Single-Single-Double 2×5 (60s) 5. Doubles Practice (Rest A.N.) DUB Wizards –...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Frog Jump Ladder 2×2-8 (30s) PT/TMC/Pull Plus 2×10/10/10 (30s) Conditioning Badger (Time) Three Rounds for time of: 30 ‘Squat’ Cleans, 95# 30 Pull-ups Run 800 metersIn honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Sprint Relay 2 Min PVC Halo/Frog Jump/Pull Plus 2x10e/10/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP23 400m Run 30 Cal RRS 20 T2B (S-Sit Up/HKR) 10 Thrusters (S-Bar to 55/75, Rx-65/95, Rx+80/115) *Record Total Rds + Reps Cool Down Kneeling Hip Flexor Stretch (1...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride PT/TMC/Air Squat 2×10/10/10 (30s) Hip Halo Standing Fire Hydrant 2x10e (30s) Power Snatch + OHS 2×3+3 @ Bar (30-60s) Strength/Power Hang Power Snatch + Hang Snatch (2+2@Bar, 2+2@50%, Then 4×1+2@60-70% or HBD WT) Low Hang*60-90s Rest *Suggested HBD WT: S-Bar to 55/75, Rx-65/95, Rx+80+/115+ *15-Minute Running Clock...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner MB Toss 2 Min @ 16/20 PT/Lateral Lunge/Basic Kip 2×10/5e/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner E2MIN (20MinClock) 5 Burpee Pull-Ups (S-Burpee RR, Rx-Burpee PU, Rx+Bar/Ring MU) MAX Cal RRS *5 Rounds Each – Switch Every 2 Min *Record Team Name/Total Rds +...Read More

Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Spider Lunge + Sprint 2xGLap (Partner Rest) PVC Halo/Frog Jump/SL Wall Reach 2x5e/10/5e (NR) Strength/Power Front Squat (5@Bar, 5@50%, 3@65%, 2@75% Then 4×1@80-90% or HBD ) *2+Min Rest *IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+155/225 *18 Minute Clock – (2-3 Min Rest)...Read More