Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Crab Walk + Back Pedal 2 Min (Partner Rest) F-B Arm Circles/Air Squat/Wall Angels 2x10e/10/10 (30s) Skill Practice Rope Climb (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

50% TRAINING + 40% PRACTICE + 10% TESTING/COMPETING = 100% RESULTSRead More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner MB Transfer 2Min @ 16/20 PT/Shin Box Rotation/SL Glute Bridge 2×10/10/10e (NR) Strength/Power Snatch Grip RDL (3@Bar, 3@LBD WT, Then 4×5@HBD WT) *1.5 Min Rest *Suggested HBD WTs: S-65/95, Rx-95/135, Rx+105+/155+ *3010 Tempo – 16 Minute Clock Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP10 Cash-In:...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski PT/TMC/Wall Angels 2×10/10/10 (30) Hip Halo Lateral Walk + Squat 2x10e/10 (30s) Basic Kip 2×10 (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...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride PT/Shin Box Rotation/Superman 2×10/10/10 (30s) Hip Halo Air Squat 2×8 (30s) Rack Rotation + Thruster 2x5e/5 @ Bar (30-60s) Strength/Power Clean and Jerk (3@Bar, 3@50%, 2@60, Then 3×2@70-80% or HBD WT) *60-90s Rest *Suggested HBD WT: S-Bar to 65/95, Rx-95/135, Rx+115+/155+ *15-Minute Running Clock Snatch Grip Deadlift...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Locomotor Movments 5 Minutes F-B Arm Circles/Air Squat/Prone Swimmer 2x10e/10/5 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP20 400m Run – Together 100 DUBS (S-100 Singles) – Switch A.N. 20 OH Lunges (S-PVC to Bar, Rx-55/75, Rx+65/95) – Switch Every 10 10 Synched Bar Facing...Read More

Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Burpee Ladder 2×1-4 (30s) PT/TMC/Air Squat 2×10/10/10 (NR) Strength/Power Front Squat (5@Bar, 5@50%, 3@60% Then 5@70%, 3@75-80%, 2@80-85%) *2010 Tempo *IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+155/225 *20 Minute Clock – (2-3 MIn Rest) – LISTEN To Coach Conditioning Team 12-Min Row...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Sprint + Stiff-Legged Bear Crawl 2 Min (Partner Rest) PVC Halo/Scorpion Kick/SA Push Plus 2x5e/10/10e (30s) Skill Practice Handstand Walk (15 -18 Minutes) 1. Wall Walk 2×2-3 2. Box Pike Walk 2×180 Degrees 3. Box Pike Shoulder Taps 2×8 4. Kick Up Walk Wall (Differing Distances)...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Sprint Relay 2 Min PT/Air Squat/PVC Hinge 2×10/10/10 (NR) Strength/Power Bent Over Row (5@Bar, 5@LBD WT, Then 3×8@HBD WT ) *1.5 Min Rest *Suggested HBD WTs: S-55/75, Rx-65/95, Rx+80+/115+ *3010 Tempo – 16 Minute Clock Conditioning Metcon (AMRAP – Reps) EMOM12 Min1: 200m Run (S-150m) Min2:...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Locomotor Movements 3-5 Minutes F-B Arm Circles/Air Squat/Prone Swimmers 2x10e/10/10 (30s) Basic Kip 2×10 (30s) Conditioning Cindy Meets the Run (AMRAP – Rounds and Reps) 20 Minute AMRAP 5 Pull-Ups (S-Jumping/Ring Row, Rx-Chin, Rx+MU) 10 Push-Ups (S-Negative 2 Knee/Elevated, Rx-C2F) 15 Air Squats 400m Run Record Rds...Read More