Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride PT/OHS/SOTS Press 2×10/10/10 (30s) Hip Halo SL Glute Bridge 2x8e (30s) 3 Position Snatch Grip DL 2×2 @ Bar (30-60s) Strength/Power Snatch Pull + Power Snatch (3+3@Bar, 2+2@50%, 2+2@60, Then 5×1+1@70-75% or HBD) From Floor*60-90s Rest *Suggested HBD WT: S-Bar to 65/95, Rx-80/115, Rx+95+/135+ *15-Minute Running Clock...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski 2xSpeed Ladder: HighKnees/L-Scissor/R-Scissor PT/Scorpion Kick/Basic Kip 2×10/10/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP20 8 Muscle Ups (S1-Burpee RR, S2-Burpee Pull Up, Rx-Bar/Ring MU) – Switch A.N. 12 S2OH (S-Bar to 55/75, Rx-65/95, Rx+95/135) – Switch Every 6 20 Air Squats – Switch Every...Read More

Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Frog Jump Ladder 2×2-8 (30s) OH Arm Swings/TMC/SL Wall Reach 2×10/10/5e (NR) Strength/Power Front Squat (5@Bar, 5@50%, 3@60%, Then 3×5@60-65% or HBD WT) *3010 Tempo – 2 Min Rest *IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+155/225 *20 Minute Clock Conditioning Metcon (AMRAP...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner MB Toss 2 Min @ 16/20 PVC Halo/Shin Box Rotation/Wall Angel 2x5e/10/10 (30s) Skill Practice Strict Pull-Up (15-18 Minutes) Step 1: Pull Plus 2×5 w/ 1s Pause Step 2: Banded Straight Arm Pulldown 2×8 Step 3: Hollow Pull Focused Ring Row 2×5 Step 4: Strict Pull-Up...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner MB Bear Crawl + Transfer 2 Min (Partner Rest) PT/Air Squat/SA Push Plus 2×10/10/10e (30s) Strength/Power Strict Press (5@Bar, 5@50%, Then 4×5@60-65% or HBD WT ) Strict Overhead Press*1.5-2 Min Rest *IF No #’s Use 1RM Template: S-65/95, Rx-80/115, Rx+95/155 *2010 Tempo – 18 Minute Clock...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner MB Transfer 2 Min @ 16/20 PVC Halo/Air Squat/Basic Kip 2x5e/10/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP25 10 Pull-Ups (S-Jumping/RR, Rx-Chin, Rx+C2B) 15 HSPU (S1-Inchworm Walk, S2-5 Wall Walks, S3-8 HSPU, Rx-15 HSPU) 20 Walking Lunges 800m Run (S-600m) *Record Total Rds +...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Locomotor Movements 3-5 Minutes Hip Halo Standing Fire Hydrant 2x8e (30s) Rack Rotation + Thruster 2x5e/5 @ Bar (30s) Strength/Power Power Clean+Jerk (3@Bar, 3@50%, 2@60, Then 5×2@70-75% or HBD WT) *60-90s Rest *Suggested HBD WT: S-Bar to 65/95, Rx-80/115, Rx+95+/135+ *15-Minute Running Clock Overhead Squat (5@Bar, 5@50%,...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Oklahoma Sprint Relay 2 Min (Partner Rest) PVC Halo/Lateral Lunge/Basic Kip 2x5e/5e/10 (30s) Conditioning Metcon (Calories) Partner E2MIN (20MinClock) 10 DB Push Press (S-AC, Rx-20/35, Rx+35/50) 10 T2B (S-Sit Up/HKR) Max Cal RRS *5 Rounds – Switch Every 2 Min *Record Team Name + Total Cals...Read More

Ingredients 1 Cup Masa1 Cup Milk (I used Oat Milk)¼ Cup Frozen Sweet Corn (Thawed) – Optional1 Egg1 Tsp Baking Powder2 TBS Brown SugarDash Sea Salt Instructions Combine ingredients. Batter with be thicker than regular pancake batter. Heat skillet to medium and coat pan with butter. Scoop about 1/4 – 1/3 cup of batter into...Read More