Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Locomotor Movements 3-5 Minutes F-B Arm Circles/Frog Jump/Wall Angel 2x10e/10/10 (30s) TEST Pick One of the Test Options Below & Record Score in Wodify 7 Minute Burpee (AMRAP – Reps) 1-Mile Run (Time) Max Effort 1-Mile Run 2k Ski Erg (Time) 10-Min Assault Bike (Calories) As many...Read More

There’s a common myth when it comes to “building volume” in the CrossFit world. The Myth: the only way to build volume is by completing multiple workouts every week with high volume of specific movements. When the CrossFit movement officially started in 2000, it was based on CrossFit Founder – Greg Glassman’s previous experience. Workouts...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner MB Toss 2 Min @ 16/20 PVC Halo/TMC/Pull Plus 2×10/10/10 (30s) Skill Practice Gymnastic or Butterfly Kip (15-18 Min) Step 1: Banded Lever 2×3-5 (Rest 60s) Step 2: Basic Kip 2×10 (Rest 60s) Step 3: Box Kipping/Butterfly Pull-Up 2×8 (Rest 30s) Step 4: Abbreviated to Full...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Spider Lunge + Sprint 2xGLap (Partner Rest) PT/Shin Box Rotation/Air Squat 2×10/10/10 (30s) Strength/Power Front Squat (1s Pause) 5@Bar, 5@50%, 3@60%, Then 3@70%, 2@80%, 1@85%, 1@85-90% w/1s Pause *IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+155/225 *20 Minute Clock – (2 Min Rest)...Read More

Bluprint Fitness – Baseline Class Warm-up 3min Row/Run/Ride/Ski Partner MB Toss @ 10+/14+ 2 Min PT+Shinbox Rotation + Air Squat 2×10+5e+5 (30s) Conditioning Bluprint Baseline 2019 (AMRAP – Rounds and Reps) AMRAP9 30 Rope Skips (S-Toe Taps, Rx-Rope Skips, Rx+DUBS) 20 Calorie Row 10 Air Squats (To MB if needed) 5 Burpees *Record Total Rds+Reps...Read More