Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner High Knee-Butt Kick-Frankenstein Sprint Combo 1xGLap Each (Partner Rest) PT/Shin Box Rotation/Pull Plus 2×10/10/10 Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP20 400m Run 15 Air Squats (to MB if needed) 10 SA DB C&J (S-AC to 20/30, Rx-35+/50+) 5 MU (S1-Burpee Ring Row, S2-Burpee Pull-Up,...Read More

Murph is coming up and the question comes up often: weight vest or no weight vest? Here are some brief thoughts: Weight Vest IF: You’ve completed Murph before being strict with your standards of chin clearly reaching above the bar on your pull-ups, chest clearly touching the ground without worming on your push-ups and full...Read More

Bluprint Fitness – Rowing Rowing 5′ x 5′ @ 26-30 4′ rest BM20 Goal SplitRead More

Bluprint Fitness – METCON Warm-up 3 Min Run/Row/Ride Partner MB Toss 3 Min @ 14+/20 PT/Rev Lunge/Squat Thrust 2×10/5e/5 (30s) Conditioning Metcon (AMRAP – Reps) 1 Min On/1 Min Off Station1: Ski – MAX Cals Station2: Glute Bridge Station3: Burpee Box Jump Over w/ Hands (S-AC, Rx-20/24) – MAX Reps Station4: Goblet Hold (S-20/30, Rx-35+/50+)...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Parntner Banded Lateral Shuffle 3xGLap Each PT/OHS/SOTS Press 2x10e (30s) Strength/Power Bulgarian Split Squat (5e@BW, 5e@LBD WT, Then 3x8e@HBD DB WT) Back Foot Elevated on Box/Bench*Suggested WT: S-BW to 15/20, Rx-20+/35+ *2010 Tempo w/ 1.5 Min Rest Between Sets Conditioning EMOM10 0-1: 5 Power Snatch 1-2: 30s...Read More

Bluprint Fitness – Training Camp Warm-up 3 min run/row/ride Partner Lateral Shuffle 3xGLap Each PT/TMC/Iron Cross Kicks 2×10 (30s) Skill Practice Split Squat (4x5e) *Suggested WT: BW+ *Chase Each Set w/ 10 DBall Slams *2010 Tempo w/ 1.5 Min Rest Between Sets Conditioning Metcon (AMRAP – Reps) EMOM12 Min 1: 5 SA DB Clean 2...Read More

Bluprint Fitness – Training Camp Warm-up 3 min run/row/ride Partner Stiff-Legged Bear Crawl + Sprint 3 Min KB Ribbon/Alt KBS/Glute Bridge 2×10/10/10 @ 15+/25+ (No Rest) Skill Practice Broad Jump 4×5 (Focus On Soft Landing) *Chase Each Set w/ 30s High Plank *1 Min Rest Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP12 10 DB...Read More

Bluprint Fitness – CrossFit Warm-up 3 min row/ride/run Partner MB Toss 2 Min @ 16/20 PT/Shin Box Rotation/Pull Plus 2×10/10/10 (30s) TD WOD Prep Power Snatch + OHS @ PVC-Bar 2×5+5 (60s) Basic Kip 2×10 (60s) Ath Specific Warm-Up 5-7 Min Conditioning Time Priority 14.2 (AMRAP – Reps) Complete As Many Reps As Possible: 0:00-1:00...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Sprint Relay 3 Min (Partner Rest) PT/TMC/Air Squat 2×10/10/10 (30s) Conditioning Metcon (AMRAP – Reps) 2on/1off (23 Min Running Clock) Bear Crawl (S-Plank Tap Out, Rx-Bear Crawl) – MAX Glengths MB Cleans (S-AC, Rx-16/20) – MAX Reps Bike/Row – MAX Cals Glute Bridge/Plank – Constant Hold...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Sprint Relay 3 Min (Partner Rest) PT/TMC/Air Squat 2×10/10/10 (30s) Conditioning Metcon (AMRAP – Reps) 2on/1off (23 Min Running Clock) Handstand Walk (S1-Bear Crawl, S2-Wall Walk, Rx-HS Walk) – MAX Reps Wall Ball (S-AC or MB Thruster, Rx-16/20) – MAX Reps Bike/Row – MAX Cals Glute...Read More