Skill (skil): noun meaning a particular ability. Is there a movement holding you back from completing workouts as Rx? Or a movement that slows you down significantly during workouts? Something you want to be ready for in the CrossFit Open workouts? IF so, some skill sessions may be your answer! Starting Tuesday, July 31st we’re...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride 3 Burpee Sprint Relay 2 Min (Partner Rest) OH Arm Swings/Rev Lunge/SA Push Plus 2×10/5e/5e (30s) BB Rack Rotation + Strict Press 2x5e/5 @ Bar (30s) Strength/Power Push Press (Strength Ladder) 6@Bar, 5@50%, 4@60%, 3@70%, 2@80%, 1@90%, 1@100%, 1@100%+ *If Applicable *ALL Pretty (16 Minute Running Clock)...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Frog Jump Ladder 2×2-8 (30s) PVC Halo/Shin Box Rotation/SA Push Plus 2x5e/5e/10e (No Rest) Skill Practice Toes-To-Bar (15 Minutes) Step 1: Hollow + Arch Hold 2x10s Each (60s) Step 2: Basic Kip – Slow Motion 2×5 (60s) Step 3: Kip + K2C 2×3-5 (60s) Step 4...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Sprint + Stiff-Legged Bear Crawl 2xGLap (Partner Rest) PT/Air Squat/Basic Kip 2x10e (No Rest) Strength/Power BB RDL (3@Bar, 3@LBD WT, Then 3×8@HBD WT) Romanian Deadlift*1.5-2 Min Rest *Suggested WT: S-65/95, Rx-95/135, Rx+125/185 *Use Appropriate WT for FULL ROM (15 Min Running Clock) Conditioning Metcon (Time) 3RFT 400m...Read More

Bluprint Fitness – CrossFit Warm-up 3 min row/run/ride Speed Ladder: 2xHigh Knees/Lateral Hand Walk Left/Lateral Hand Walk Right PT/Lateral Leg Swing/Burpee 2×10/10e/5 (30s) Conditioning Metcon (AMRAP – Reps) 4 Min Stations Station 1: Assault Bike – Max Cals Station 2: Ski – Max Cals Station 3: Run – Max Distance (100m = 1 Rep) Station...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Spider Lunge + Sprint 2xGLap (Partner Rest) PT/Air Squat/Pull Plus 2x10e (30s) TD WOD Prep 1. Power Snatch + BTN Push Press + OHS 2x3e @ Bar (60s) 2. Basic Kip 2×10 OR Ring Kip Swing 2×5 Conditioning Crossfit Games Open 18.3 (Ages 16-54) (Time) 2...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Traveling KBS + Transfer @ 20+/35+ 2xGLap (Partner Rest) PT/Frog Jump/Basic Kip 2x10e (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP22 4 TGU(S-AC to 20/30, Rx-35/50) – Switch Every 2 12 Thruster(S-Bar to 55/75, Rx-65/95) – Switch Every 6 20 T2B(S-Sit Up/HKR) – Switch...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Burpee Ladder 2×1-5 (30s Rest) PVC Halo/Shin Box Rotation/SA Push Plus 2x5e/5e/5e (30s) Strength/Power Strict Press (5, 5, 3, Then 5, 3, 2, 1+10s OH Hold) Strict Overhead Press5@Bar, 5@50%, 3@65%, Then 5@70%, 3@75, 2@80%, 1@90% + 10s OH Hold or HBD WT *ALL Pretty –...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner MB Toss 2 Min @ 16/20 McKenzie Press-Up/Scorpion Kick/Iron Cross Kick 2×10 (No Rest) Skill Practice Sandbag Practice (15 Min) 15-Minutes 1. Ground 2 Hip 2×3 2. Ground 2 Over Shoulder 2×4 (Alternate Shoulders) 3. Sandbag Carry 5xGLap (Line Rest) *Establish YOUR Pick Up Technique* *Rest...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner MB Bear Crawl + Transfer 2 Min (Partner Rest) PT/TMC/3s Pause Air Squat 2×10/10/5 (No Rest) Strength/Power Overhead Squat (5@Bar, 5@30-40%, 5@50%, Then 3×5@60-70% or HBD WT ) *1.5-2 Min Rest *IF No Numbers – Appropriate WT for FULL ROM Conditioning Metcon (Time) For Time Cash...Read More