Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Spider Lunge + Sprint 3xGLes (Partner Rest) PT/SL Glute Bridge/Wall Squat 2×10/5e/5slowtempo (30s) Strength/Power 1: Back Squat (3/3/2/1/1 Then 3-5 Sets to Find 1RM) 3@Bar, 3@50%, 2@65%, 1@75%, 1@85%, Then 3-5 Sets to Find 1RM *1-3 Min Rest **Returning Members 3×5...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Thruster MB Toss 2x8e @14+/16+ (30s) McKenzie Press-Up/Scorpion Kick/SL Glute Bridge 2×10/10/10e (30s) Strength/Power Thruster (5@Bar, 5@50%, 3@60%, Then 3×8@60-65% or HBD WT ) *2 Min Rest *FULL DEPTH – Use Ball If Necessary *ALL PRETTY Conditioning Metcon (Time) For Time 3 Rounds...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Rowling 3x100m (Burpee Penalty) PT/Lateral Lunge/Frog Jump 2×10/10/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Team 20-Min AMRAP (Teams of 2-3) Team 400m Plate Zercher Carry @ 25+/45+ (Switch Every 100m) 24/36 Total Front Rack Lunges (S-BW to 35/45, Rx-55/75, Rx+75+/115+) – 6...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner MB Toss 3 Minutes PT/Air Squat/Broad Jump 2×10/10/GLe (Walk Back) Strength/Power Hang Power Clean (TEST 5/3/2/2/1 Then 1-3 Sets to Find 1RM) TEST 5@ Bar, 3@50%, 2@65%, 2@75%, 1@85%, Then 1-3 Sets to Find 1RM *1-3 Min Rest *ALL PRETTY – NO STARFISH...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Banded Lateral Shuffle 2xGLap KB Ribbon/Goblet Squat/Burpee 2×10/8/6 @20/30 (30s) Conditioning Metcon (Calories) 25-Minute Deck of Cards Diamonds – Lunge (S-Alt, Rx-Jumping) Spades – KBS (S-20/35, Rx-35/50, Rx+45+/60+) Hearts – Squat Thrust Bar Hop (S-Step Over) Clubs – Push Press (S-35/55, Rx-65/95, Rx+95/135)...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PVC Series: PT/OHS/SOTS 2x10e (30s) Barbell Complex: Power Clean + Front Squat + Push Press 2x3e @ Bar (60s) Strength/Power 1: Clean and Jerk (3/2/2/1 Then 4-6 Sets to Find 1RM) 3@Bar, 2@50%, 2@65%, 1@75% *FULL SNATCH *1-3 Min Rest *Max 3...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner Inverted KB Carry @ 15-30 lbs 3xGlap (Switch Every Glap) PT/TMC/Slow Tempo Wall Squat 2×10/10/5 (30s) Strength/Power Overhead Squat (TEST 5/5/3/2/2/1 Then 1-3 Sets to Find 1RM) 5@Bar, 5@50%, 3@60%, 2@70%, 2@80%, 1@90% *2-3 Min Rest *FULL DEPTH – ALL PRETTY *MAX 2...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Crab Walk + Back Pedal 2xGLaps PT/Air Squat/Pull Plus 2×10/10/10 (30s) Skill Practice Rope Climb (12-15 Min Practice) 1. 2x10s Clamp (60s) 2. 2×3 Hanging Knee Raises (60s) *Option 1: Sets of 3-5 Rope Climb Variation w/ Feet On Ground *Option 2: Sets...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements 1xGLe Each PVC Series: PT/OHS/SOTS 2x10e (30s) Strength/Power 1: Snatch (3/3/2/1/1 Then 3-5 Sets to Find 1RM) 3@Bar, 3@50%, 2@65%, 1@75%, 1@85%, Then 3-5 Sets to Find 1RM *1-3 Min Rest *MAX 3 Misses At 1 WT 2: SA Strict...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Sprint Relay 3 Minutes PT/TMC/Squat Jump 2×10/10/10 (30s) Conditioning Whitten (Time) 5RFT 22 KBS (S-20/35, Rx-35+/50+) 22 Box Jumps (S-AC, Rx16/20) 400m Run (Together) 22 Burpees 22 Wall Ball (S-AC, Rx-16/20) Teams of 2-3 P1 Work – P2 Rest (Accept for Run) Record...Read More