Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner MB Bear Crawl + Transfer @ 16/20 3xGLap (Partner Rest) PT/PVC Hinge/Air Squat 2x10e (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Team 20-Min AMRAP (Teams of 2-3) Cash In: Team 800m Run (TOGETHER) 10/15 DL (S-65/95, Rx-95/135, Rx+135+/185+) – 1 Rep Switches...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/Inchworm/Lateral Band Walk 2×10/10/10e (30s) Wall Squat 3×5 (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 2: Strict Press (5/5/3/2/1/1 Then 1-3 Sets to...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Broad Jump + Skip 2xGLap (Partner Rest) PT/Shin Box Rotation/Wall Squat 2×10/10 total/5slowtempo (No Rest) Strength/Power Hang Power Clean ( 5@Bar, 5@50%, 3@60%, Then 3×3@70-75% or HBD WT ) *1-2 Min Rest *ALL PRETTY – Unbroken Conditioning Nancy (Time) 5 Rounds for time...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Sprint Relay 3 Minutes Forward/Back Arm Swings + Frog Jump + Pull Plus 2x10e/10/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) 25-Minute AMRAP 10 Pull-Ups (S-Jumping 2s Negative/3010 Ring Row, Rx-Chin) 20 Back Loaded Lunges (S-BW to 55/75, Rx-65/95) 50 DUs (150...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/TMC/Lateral Band Walk 2×10/10/10e (30s) Hang Power Clean + FS + Split Jerk 2x2e @ Bar (30s) Strength/Power 1: Clean and Jerk ( 3@Bar, 3@50%, 2@60%, Then 4×1@70-80% or HBD WT ) *90-120s Rest 2: Hang Power Snatch (Take 10-15 Minutes to...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner Straight Leg Bear Crawl + Sprint 3 Minutes (Partner Rest) PT/TMC/Wall Squat 2×10/10/5 (30s) Athletics 500m Row (Time) Max Effort 500m RowPick Drill 1-Minute Steady State Warm-Up Record Time Conditioning Metcon (AMRAP – Reps) Team 12-Minute AMRAP Team Sled Pull (Teams of 2-4)...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Squat Thrust Ladder 2×1-5 (30-60s) PVC Halo/SL Glute Bridge/Air Squat 2x5e/5e/10 (30s) Skill Practice Pistol/SL Squat (10-12 Min) 1. Reverse Lunge w/ Toe Tucked 2x5e (30s) 2. Reverse Lunge w/ Toe Pointed 2x3e (30s) 3. Lunge w/ Foot Up 2x2e (30s) 4. Box...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Spider Lunge/SL Glute Bridge/Wall Squat 2xGLe/10e/5 total (30s) PVC PT + Snatch Balance 2×10/5 (30s) Muscle Snatch + 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,...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Team SB Bounce Relay 3 Minutes (Teams of 2-4) PVC Series: PT/OHS/SOTS Press 2x10e @ Slow Tempo (30s) Strength/Power Overhead Squat ( 5@Bar, 5@50%, 3@60% Then 3×3@70-80% w/2s Pause ) *or HBD WT *2-3 Min Rest *FULL DEPTH (1-One Thousand 2-One Thousand Count) *ALL...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride You’ve Been Served 3 Minutes (5 Burpee Penalty) PT/Wall Squat/Speed Skaters 2×10/8/20 total (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner 25-Min AMRAP (Teams of 2-3) 10/15 Hang Power Clean (S-35/55, Rx-65/95, Rx+95/135) 10/15 Front Squat 20/30 Burpee Bar Hop (S-Step Over) 1000/1500...Read More