Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Sprint Relay 2 Min PT/Air Squat/Basic Kip 2×10/10/10 (30s) Conditioning Running From Fran (Time) For Time 21 Thrusters (S-AC to 55/75, Rx-65/95) 21 Pull-Ups (S-RR/Jumping, Rx-Chin) 800m Run 15 Thrusters 15 Pull-Ups 600m Run 9 Thrusters 9 Pull-Ups 400m Run *Record Time (Cap: 30 Minutes) Mobilize...Read More

Bluprint Fitness – Baseline Class Warm-up Take Pictures:) 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...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner MB Toss 2 Min @ 16/20 PVC Halo/Crab I-E Rotation/Prone Swimmer 2x5e/5e/5 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP22 400m Run – Together 20 Box Step Ups 20/24″ (1DB: S-BW, Rx-20/35, Rx+35/50) – Switch Every 10 20 Push-Ups (S1-DB Floor Press, S2-Elevated/Knee, Rx-C2F,...Read More

Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Squat Thrust Ladder 2×1-4 (30s) PT/Shin Box Rotation/3s Pause Air Squat 2×10/10/5 (NR) Strength/Power Overhead Squat (5@Bar, 5@50%, Then 3×5@60-65% or HBD WT) *3010 Tempo *2 Min Rest *IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-80/115, Rx+95/135 *18 Minute Clock – FULL DEPTH FOCUS...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Skip + Back Pedal 2 Min (Partner Rest) OH Arm Swing/Frog Jump/SA Push Plus 2×10/10/10e (30s) Skill Practice Double-Unders (10-12 Minutes) 1. 30 Singles 2. No Rope Singles 1×10 (60s) 3. No Rope Doubles 2×10 (60s) 4. Single-Single-Double 2×5 (60s) 5. Doubles Practice (Rest A.N.) *Record...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Sprint + Bear Crawl 2 Min (Partner Rest) PT/TMC/Air Squat 2×10/10/10 (NR) Strength/Power Strict Press (Swing Strap) Strict Overhead Press5+10s@Bar, 5+10s@LBD WT, Then 3×5+10s@HBD WT (90s) *Suggested HBD WT: S-AC to 55/75, Rx-65/95, Rx+80+/115+ *18 Min Clock – 10s Hold At The End of Each Set...Read More

Bluprint Fitness – Baseline Class Warm-up Take Pictures:) 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...Read More

Bluprint Fitness – Baseline Class Warm-up Take Pictures:) 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...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski 10x Partner Rock/Paper Scissors (2 Burpee Penalty) PVC Halo/TMC/SL Glute Bridge 2x5e/10/10e (NR) Conditioning Metcon (Calories) Partner E2MIN 3 Power Snatch + 3 OHS (S-PVC to 55/75, Rx-65/95, Rx+80+/115+) MAX Cal RRS 5 Rounds Each – Switch Every 2 Min *Record Team Name + Total Cals Cool...Read More

Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Spider Lunge + Sprint 2xGLap (Partner Rest) PT/Shin Box Rotation/3s Pause Air Squat 2×10/10/5 (NR) Strength/Power Back Squat (25 Minute Clock) OPTION1 – Back Squat TEST: 8@Bar to 30%, 5@50%, 3@60%, 2@70%, 1@80%, 1@87%, 1@93%, 1@100-100+%, 1@100+% OPTION2 – Back Squat: 5@Bar, 5@50%, 3@60%, 2@70%, Then...Read More