Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner MB Toss 2 Min @ 16/20 PVC Halo/Frog Jump/Basic Kip 2x10e/10/10 (30s) Conditioning Metcon (Calories) EMOM20 Min1: 5 MU (S1-8 Tempo Ring Rows, S2-5 Chin/C2B, S3-1 to 3 MU, Rx-5 MU) Min2: 10 DB Thruster (S-AC to 20/35, Rx-35/50) Min3: 30s Row/Ride Sprint (MAX Cals) Min4:...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Forward/Backwards Sprint Relay 2 Min (Partner Rest) PT/TMC/Pull Plus 2×10/10/10 (30s) Strength/Power DB SA Row (5e@LDB WT, Then 3x8e@HBD WT) Single arm row performed on a bench/box.*1.5 Min Rest *Suggested WT: O1-15/25, O2-30/40, O3-40+/55+ *3010 Tempo Conditioning Metcon (AMRAP – Reps) AMRAP7 Ascending Ladder by 3’s...Read More

Bluprint Fitness – CrossFit Warm-up 3 min row/ride/run Partner Dball Slam Ladder 2×2-8 (30s) PVC Halo/SL Wall Reach/Dead Hang 2x5e/5e/15s (30s) TD WOD Prep Turkish Get Up (2e@BW, 2e@LBD WT, Then 5x1e @ HBD Building WT) *Suggested HBD Wt: S-AC to 15, Rx-20+/30+ *1.5 Min Rest *Keep It Clean Conditioning Metcon (AMRAP – Reps) EMOM10...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) Strength/Power BB Complex (Hang Power Clean + Thruster) (3+5@Bar, 3+5@LBD Wt, Then 3×3+5@HBD WT) *1.5 Min Rest *Suggested WT: S-Bar to 55/75, Rx-65/95, Rx+95+/135+ *Unbroken Reps Conditioning Metcon (AMRAP – Reps) 1ON/1OFF (11 Min) MU (S1-Ring...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Squat Thrust Ladder 2×1-5 (60s) Ribbon/Alt KBS/Toe Taps @ 20+/30+ 2×10/10/20 (No Rest) Skill Practice Handstand Push-ups (15-18 Minutes) 1. 10s Tripod Hold 1-2x10s (Rest A.N.) 2. Tripod w/ Leg Lift Variation – Single or Double 1-2x10s (Rest A.N.) 3. Tripod to Horizontal Kip 2×3 (Rest...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Rowling 3×92 (Air Squat Penalty) PVC Halo/Shin Box Rotation/Basic Kip 2x5e/10/10 (30s) Conditioning Metcon (AMRAP – Reps) EMOM21 MIN1: 9 Pull-Ups (S1-Jumping, S2-5 Chin, Rx-9 Chin, Rx+9 C2B) MIN2: 30s MAX Rep Wall Ball (S-AC, Rx-16/20) MIN3: Rest *Record Total Reps Cool Down Side Plank: 2-3x30s Each...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Bear Crawl + Sprint 2 Min (Partner Rest) PT/Frog Jump/SA Push Plus 2×10/10/10e (30s) Strength/Power Split Squat (5e@Bar, 5e@LBD WT, Then 3x5e@HBD WT w/ 2010 Tempo) *1.5-2 Min Rest *Suggested WT: S-45/65, Rx-65/95, Rx+95/135 *Complete 1-Side B4 Moving To The Next Conditioning Metcon (AMRAP – Reps)...Read More

Bluprint Fitness – CrossFit Warm-up 3 min row/ride/run Partner MB Toss 2 Min @ 16/20 Banded OH Stretch + Chest Opener (1 Min Each) PVC Halo/Shin Box Rotation/3s Pause Air Squat 2x5e/10/5 (30s) TD WOD Prep Overhead Squat (5@Bar, Then 4×3@LBD WT) *Suggested WT: S-Bar, Rx-65/95, Rx+80/115 *1s Pause Sets – Be Conservative *1.5 Min...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner 2 Inchworms + Sprint 3 Min (Partner Rest) PT/OHS/SOTS Press 2x10e (30s) Strength/Power Squat Snatch + OH Lunge (2+6@Bar, 2+6@LBD WT, Then 3×1+4@HBD WT ) Full Snatch + Overhead Lunge*1.5 Min Rest *Suggested WT: S-Bar to 55/75, Rx-65/95, Rx+95+/135+ *Unbroken Reps Conditioning Metcon (AMRAP – Rounds...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride 2x Class Lay-Up Line + 10 JJ PVC Halo/SL Wall Reach/SA Push Plus 2x5e/5e/10e (30s) Skill Practice Pistols (15-18 Min) 1. Reverse Lunge w/ Toe Tucked 1-2x5e (30s) 2. Reverse Lunge w/ Toe Pointed 1-2x3e (30s) 3. Lunge w/ Foot Up 1-2x2e (30s) 4. Box Step Up...Read More