Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Crab Walk + Sprint 2xGLap (Partner Rest) PT/SL Wall Reach/Basic Kip 2×10/5e/10 (30s) Strength/Power Strict Pull-Up (4×5 (S-Banded, Rx-Chin, Rx+C2B)) *Chase Each Set: 1 Glap Forward/Backwards Bear Crawl *Rest 1.5-2 Minutes Between Sets Conditioning Metcon (AMRAP – Reps) 13-Minute AMRAP 3 Rounds of...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Speed Ladder: 2x 1inHighKNee/Icky/FreestyleBallCatch PVC Halo/Lateral Lunge/Push Plus 2x5e/5e/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) 20-Minute AMRAP 600m Run 40 Cal Row 20 Wall Ball Shots (S-AC or KB Thruster 20/35, Rx-16/20) 10 Dips (S-Box, Rx-Steel, Rx+Ring) *Record Total Rds + Reps...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/OHS/SOTS 2x10e (30s) High Hang Snatch + OHS 2×3+3 @ Bar+ (30s) Strength/Power 1: Snatch (3@Bar, 3@50%, 2@60%, 2@70, Then 5×1@80-90% ) *1.5-3 Min Rest *20 Minutes – 5 PRETTY Reps Above 80% 2: Clean and Jerk (Hang Clean + Push Jerk)...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner MB Transfer 3 Minutes @ 16/20 PT/TMC/Air Squat 2×10/10/10 (30s) Strength/Power Thruster (Pause Thrusters) 5@Bar, 5@50%, 3@60%, Then 3×3@70-80% or HBD WT w/ 2s Pause *2 Min Rest *Use Appropriate WT for Position Focus w/ FULL ROM Conditioning Metcon (AMRAP – Reps) 12-Minute...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Rowling: 2x96m (Burpee Penalty) PT/OHS/SOTS Press 2x10e (30s) Skill Practice Snatch (12-15 Minutes) Hang Power Snatch + Hang Snatch: 3+3@Bar, 2+3@50%, Then 3×1+2@60-70% or HBD WT *1-2 Min Rest *IF Never Done – Suggested WT: S-Bar, Rx-55/75, Rx+65+/95+ *Based Off 1RM Snatch Conditioning Metcon...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/TMC/3s Pause Air Squat 2×10/10/5 (30s) Power Clean + Hang Clean + Push Press: 2x2e@Bar (30s) Strength/Power 1: Clean and Jerk (3@Bar, 3@50%, 2@60%, 2@70, Then 5×1@80-90% ) *1.5-3 Min Rest *20 Minutes – 5 PRETTY Reps Above 80% 2: Snatch (Hang...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Spider Lunge + Sprint 2xGLap (Partner Rest) McKenzie Press-Up/Frog Jump/Push-Up 2×10/10/5 (30s) Strength/Power Back Squat (Pause Squats) 5@Bar, 5@50%, 3@60%, 2@70%, Then 3×2@75/75-80/75-80% or HBD WT w/ 1s Pause *2 Min Rest *Use Appropriate WT for Position Focus w/ FULL ROM Conditioning Metcon...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner MB Transfer @ 16/20 3 Minutes PT/Scorpion Kick/Iron Cross Kick 2×10 (No Rest) Conditioning Metcon (AMRAP – Rounds and Reps) 22-Minute AMRAP 400m Run (Banded Together) 20 Front Rack Lunges (S-35-55/45-75, Rx-65/95, Rx+95/135) – Switch Every 10 20 Bent-Over Rows (Same WT as...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/OHS/SOTS 2x10e (30s) OHS + Snatch Balance 2×5+3 @ Bar (30-60s) Strength/Power 1: Snatch (Heat Check ) 3@Bar, 3@50%, 2@60%, 2@70, Then 1@80%, 1@90%, 1@95-100%, 1@100-105% IF Applicable *1-2 Min Rest *20 Minutes to Establish 1RM for the Day *MAX 2 Close...Read More

Member Since: November 2015 Age: 27 Body Fat % Dropped: 4.51% (16.75% to 12.24%) Lean Muscle Gained: 4.43 lbs. Deadlift: 350# Clean & Jerk: 185# 1-Mile Run: 6:49 Murph: 43:48 (Unvested) Favorite Food: Pizza or Tacos Top 3 Skills Gained Consistency – Whether it’s diet, training, or anything else you’re seeking to improve upon, consistency is...Read More