Dear Thrusters,    You know I don’t like you…and obviously you don’t like me.   I wish we could just get along!   For a while now I have been trying to think about why we don’t get along.   It could be:   1. The distance you make me travel from the bottom of...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner 3 Inchworm + Sprint 2xGLap (Partner Rest) PT/OHS/SOTS Press 2x10e (30s) TD WOD Prep 1. PVC Turnover Drill 1×3 (Group) 2. BB Power Snatch + OHS 2×2/3 @ PVC to Bar (30s) 3. Full Snatch + Rope Skip Variation 3×2/10 (60s) Conditioning DUBS & Oly (Time)...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Burpee Ladder 2×1-5 (60s) PT/Shin Box Rotation/Supermans 2×10/10/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP21 Player 1 5 HSPU (S1-2 Wall Walks, S2-3 HSPU, Rx-5 Kipping, Rx+Strict) 8 Front Rack Lunges (S-Bar to 55/75, Rx-65/95, Rx+95/135) 100m Run Player 2 Rest *Switch Every...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Locomotor Movements 3 Min McKenzie Press Up/Air Squat/Pull Plus 2×15/10/5 (30s) Strength/Power Back Squat (5@Bar, 5@50%, 3@60%, Then 5@70%, 3@80%, 1+@85-90% ) *1.5-2 Min Rest *2010 Tempo w/ FULL ROM – No Excuses *18-Minute Running Clock Conditioning Metcon (AMRAP – Reps) 45/15 Circuit Station1: Pull-Ups (S-Dead Hang,...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner MB Transfer 2 Min @ 16/20 (Partner Rest) F-B Arm Circles/TMC/Wall Angels 2x10e/10/10 (30s) Skill Practice Strict Push-Up (12-15 Min) Unbroken Chest-2-Floor1. High Plank 2x20s (Hollow Focus) 2. Neg2Knee PU 2×3 (5s Negative – Elevate A.N.) 3. Strict Push-Up 4×5-10 (S-Elevated, Rx-C2F, Rx+Ring or Slow Tempo)...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Frankenstein + Bear Crawl 2xGLap (Partner Rest) PT/Air Squat/Basic Kip 2x10e (30s) Strength/Power Bent Over Row (5@Bar,5@LBD WT, Then 4×5@HBD WT w/ 3010 Tempo) *60-90s Rest *Suggested WT: S-Bar to 55/75, Rx-65/95, Rx+85+/135+ *15 Min Running Clock Conditioning Metcon (Time) 3RFT 5 Muscle Ups (S1-Burpee Ring...Read More

Bluprint Fitness – CrossFit Warm-up 3 min row/run/ride PT/TMC/Air Squat 2×10/10/10 (30s) BB Power Clean + Rack Rotation + FS 2×5/5e/5 @ Bar (30s) Squat Clean + Push Variation 3x2e Building Wt (60s) Conditioning TD18 (AMRAP – Reps) AMRAP9 Cash In: 600m Run Ascending Ladder by 2’s Squat Clean (S-65/95, Rx-95/135) T2B (S-HKR) Record Total...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Locomotor Movements 3-5 Min F-B Arm Circles/Frog Jump/Squat Thrust 2x10e/10/5 (30s) TEST Option 1: 7-Minute Burpee (Reps) Option 2: 1-Mile Run (Time) Option 3: 2K Ski (Time) Option 4: 10-Min Assault Bike (Cals) *Pick ONE Option 1: 7 Minute Burpee (AMRAP – Reps) 2: 1-Mile Run (Time)...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride 2xSpeed Ladder: High Knee/Hop/R-Scissor/L-Scissor PT/SL Wall Reach/Basic Kips 2×10/5e/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP22 10 Burpee Pull-Up (S-Burpee Ring Row, Rx-Burpee PU, Rx+MU) – Switch Every 2 20 Front Rack Lunges (S-BW to 35/45, Rx-55/75, Rx+65+/95+) – Switch Every 10 40 Cal...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Spider Lunge + Crab Walk 2xGLap (Partner Rest) OH Arm Swings/Shin Box Rotation/3s Pause Air Squat 2×15/10/5 (30s) Strength/Power Back Squat (5@Bar, 5@50%, 3@60%, Then 8@60, 8@60-65%, 8@60-65%) *1.5-2 Min Rest *2010 Tempo w/ FULL ROM – No Excuses *18-Minute Running Clock Conditioning Metcon (Time) 3RFT...Read More