Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Sprint + Stiff-Legged Bear Crawl 2xGLap (Partner Rest) PVC Halo/Air Squat/Banded Rev Fly 2x5e/10/10 (30s) TD WOD Prep 1. Muscle Clean + Rack Rotation + 2s Pause FS 2×5/5e/5 @ Bar (60s) 2. Thruster 3×5 Building In Wt (60s) Conditioning Metcon (Time) Half CF Open 17.5...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Burpee Ladder 2×1-5 (30s) PT/TMC/SL Box Squat 2×10/10/5e (30s) Conditioning Mary Meets Cardio (AMRAP – Rounds and Reps) 5-Min AMRAPs Cash In: 300m Row/Ski or 20/25 Cal AB MAX 5 HSPU (SO1-5 Inchworm Walks, SO2-C2F, Rx-HSPU) 10 Alt Pistols (S-Alt Lunge, Rx-Alt Pistol) 15 Pull-Ups (S-Ring...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Spider Lunge + Skip 2xGLap (Partner Rest) Mckenzie Press-Up/Frog Jump/SL Glute Bridge 2×10/10/10e (No Rest) Strength/Power Option 1 : Deadlift (If you DID NOT test on Saturday at DL & Donuts) Option 2 : Snatch Grip RDL (If you DID test on Saturday at DL &...Read More

Ingredients 1 Cup Rolled Oats 2 Cups Oat Flour (I just put oats in my ninja to make flour) 2 Cups Almond Milk 2 Eggs 2 Tsp Baking Powder 1 Ripe Banana (mashed) 1 Cup Fresh Chopped Strawberries 1 TBS Maple Syrup Dash of Sea Salt Instructions Mash banana and chop strawberries. Combine all ingredients...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner F/B Sprint Relay 2 Min (Partner Rest) KB Ribbon/Goblet Lunge/Toe Tap 2×10/5e/20 (No Rest) Skill Practice Double-Unders (10-12 Minutes) 1. 30 Singles 2. No Rope Singles 2×10 (60s) 3. No Rope Doubles 2×10 (60s) 4. Single-Single-Double 2×5 (60s) 5. Doubles Practice (Rest A.N.)...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Locomotor Movements 3 Min PT/Shin Box Rotation/Pull Plus 2×10/10/10 (30s) Strength/Power BB Lateral Lunges (5e@Bar, 5e@LBD WT, Then 3x8e@HBD WT) *1.5-2 Min Rest *Suggested WT: S-45/65, Rx-65+/95+ *Complete 1-Side B4 Moving To The Next Conditioning Metcon (Time) 3RFT 5 MU (S-Burpee Ring Row/Pull-Up, Rx-Bar/Ring MU) 8 Front...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Butt Kick + Sprint 2 Min (Partner Rest) PT/TMC/Vertical Jump 2×10/10/5 (No Rest) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP20 300m Run (Out Door L – Wood – Grand – Back) 15 Air Squats (use MB if needed) 10 Burpees 5 Box Jump Overs (S-AC...Read More

Bluprint Fitness – CrossFit Warm-up 3 min row/run/ride Partner Frog Ladder: 1×2-8 (30-60s) McKenzie Press-Up/TMC/SL Glute Bridge 3×10/10/10e (30s) Banded Reverse Fly: 2×12 (30s) Strength/Power Deadlift (DL TEST) 5@Bar, 5@50%, 3@60%, 2@70%, 2@80%, 1@90%, Then 1-3 Sets to Find 1RM *Rest 2-4 Minutes Between Heavy Sets *ALL PRETTY Mobilize Lax Ball QL Smash (1 Min...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Crab Walk + Back Pedal 3 Min PT/OHS/SOTS Press 2x10e (30s) TD WOD Prep 1. Muscle Snatch + BTN Push Press + OHS 2x5e @ Bar (60s) 2. Power Snatch 3×3 TnG Building In WT (60s) Conditioning Metcon (AMRAP – Reps) CF Open 14.1 EMOM EMOM10...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Oklahoma Sprint Relay 2 Min PT/TMC/Pull Plus 2×10/10/10 (30s) Conditioning Chasing Nate (AMRAP – Rounds and Reps) AMRAP20 2 Muscle Ups (S1-Burpee Ring Row/Pull-Up, S2-Bar MU, Rx-Ring MU) 4 Handstand Push-Ups (S-2 Wall Walks, Rx-Kipping HSPU, Rx+Strict HSPU) 8 OH KBS (S-AC to 20/30, Rx-35/50, Rx+45+/60+)...Read More