Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner KB Transfer 3 Minutes @ 20/35 Pull Plus/Spider Lunge 2×10/GLe (Walk Back) Conditioning Metcon (AMRAP – Rounds and Reps) 20-Minute AMRAP 600m Run 25 Air Squats (To Appropriate Ball HT) 400m Run 15 Push-Ups (S-AC DB Floor Press, Rx-C2F) 200m Run 5 Strict...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Bear Crawl + Crab Walk 2xGLap (Partner Rest) PT/McKenzie Press-Up/Wall Squat 2×10/10/5 (30s) Conditioning 1: DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Walking Lunge + Butt Kick 3 Minutes (Switch Every GLap) PVC Halo/Tuck Jump/Glute Bridge 2x5e/5/20s (No Rest) Strength/Power Split Squat (3x6e @ HBD WT) *Chase Each Set w/ 20s Hollow Hold *90-120s Rest *Back Loaded *Suggested WT: S-BW to 35/45, Rx-55/75, Rx+75+/95+ Conditioning...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/Spider Lunge 2×12/GLe (No Rest) Muscle Snatch/Snatch Balance/OHS 2x3e @ Bar (30-60s) Strength/Power 1: Snatch (3@Bar, 3@50%, 2@60%, Then 4×1@70-80% or HBD WT () *90-120s Rest 2: Front Squat (5@Bar, 5@50%, 3@60%, Then 3×5 @ 70-75% or HBD WT ) *2-3 Min...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Air Squat + Gym Sprint 3×10/Glap (Partner Rest) TMC/SL Wall Reach 2×10/5e (30s) Strength/Power Thruster (5@Bar, 5@50%, 3@60% Then 3×3@70-75% w/2s Pause ) *90-120s Rest *ALL PRETTY – Brace Focus Conditioning Metcon (Time) 2RFT 10 Pull-Ups (S-Jumping Negative/3010 Tempo Ring Row, Rx-Chin, Rx+5...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride You’ve Been Served 5 Minutes (5 Squat Thrust Penalty) PVC Halo/Spider Lunge/Air Squat 2x5e/GLe/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Team 25-Minute AMRAP (2-3 Athletes) 400m Team BB Carry @ 85+/115+ lbs (All Athletes Must Have 1 Hand On Bar At All...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Backwards OH MB Toss 3 Minutes @ 14/16 PVC Series: PT/Shin Box/SOTS @ Slow Tempo 2×10/10/10 (30s) Strength/Power 1: Hang Snatch (3@Bar, 3@50%, 2@60%, Then 4×2@60-75% ) *or HBD WT UNBROKEN *90-120s Rest 2: Split Jerk (3@Bar, 2@50%, 1@60%, Then 4×1@70-85%...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Sprint Relay 3 Minutes PVC Series: PT/OHS/SOTS 2x10e @ Slow Tempo (30s) Strength/Power Snatch Balance (5@Bar, 4@50%, 3@65%, Then 2@75%, 1@85%, 1@95%) *or HBD WT *ALL PRETTY *90-120s Rest Conditioning FreeStyle Fran (Time) Freestyle Fran 45 Reps Of Each For Time Thrusters (S-AC,...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/Lunge Matrix/Wall Squat 2×10/1 Each Way/8 (30s) Power Clean + Thruster 2x3e @ Bar-95 lbs (30-60s) Strength/Power 1: Clean and Jerk (3/3/2/1 Then work up by 5-10lbs until 1st miss) 3@Bar, 3@50%, 2@60%, 1@70%, Then Work Up by 5-10 lb Increments Until...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Toe Tap + Air Squat Tabata 3 Minutes PT/TMC/SL Wall Reach 2×10/10e/5e (30s) Conditioning Metcon (AMRAP – Rounds and Reps) 25-Minute AMRAP 500m Row 400m Run 30 Lateral Hops (S-PVC) 20 Burpees 10 Hang Power Snatch (S-AC, Rx-45/75, Rx+65+/95+) Mobilize Foam Roll IT Bands...Read More