Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride SB Bounce Relay 3-Minutes McKenzie Press-Up/Scorpion/Burpee 2×10/10/5 (30s) Wall Squat 2×5 (30s) Conditioning Metcon (Time) Team (3-4) WOD – For Time: Cash In: Team 1500/2000m Row 4 Rounds 24/32 Power Cleans (S-35/55, Rx-55/75, Rx+95+/135+) 24/32 Total Lunges @ BW 24/32 KBS (S-20/35, Rx-35/50, Rx+45+/60+)...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner MB Toss 3 Minutes @ 14-16/20 (5 Burpee Penalty for Dropping) Superman/Air Squat/Broad Jump 2×10/10/5 (30s) Strength/Power Oly Choice: Power Clean & Jerk OR Power Snatch 3@Bar, 3@50%, 2@65%, 1@70%, Then 4×2@75-80% *1-3 Min Rest *Burgener From Low Hang Power Clean+Jerk (3@Bar, 3@50%,...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Crab Walk + Skip 2xGLap (Partner Rest) PT/TMC/Air Squat 2x10e (No Rest) Conditioning 40-Min Work Capacity (AMRAP – Reps) 4 Rounds 10 TGU (S-15/25, Rx-30+/50+) 15 Pull-Up (S-Jumping/Ring Row, Rx-Chin) 15 Thruster (S-35/55, Rx-65/95) 20 Bar Facing Burpee 400m Run IF Finished Before...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/SL Glute Bridge/Wall Squat 2x10e (30s) Snatch Balance: 3×3 @ Bar-50% of Snatch (Rest A.N.) Strength/Power 1: Snatch (3/3/2 Then 4×1@75% w/2s Low Hang Pause) 3@Bar, 3@50%, 2@65%, Then 4×1@75% w/2s Low Hang Pause *1-3 Min Rest 2: Good Mornings (5@Bar, Then...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner Sprint Relay 3 Minutes KB Complex: Ribbon/Fig 8/Goblet Squat 2x30s Each @ 20/30 (No Rest) Strength/Power Close-Grip Bench Press (8/5/3 Then 3×5 + 5 Explosive Chest Passes ) 8@Bar, 5@50%, 3@60% Then 3×5@70-80% + 5 Explosive Chest Passes *Ball Weight: 14/16 *1.5-3 Minute...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Speed Ladder: High Knee 1-IN/2-IN-2-OUT/Hop Scotch 2x PVC Halo/SL Wall Reach/Air Squat 2x5e/5e/10 (30s) Skill Practice Pistol/SL Squat (10-12 Minutes) 1. Reverse Lunge w/ Toe Tucked 2x5e (30s) 2. Reverse Lunge w/ Toe Pointed 2x3e (30s) 3. Lunge w/ Foot Up 2x2e (30s) 4....Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Inchworms 2×5 (30s) PVC Series: PT/TMC/Wall Squat 2×10/10/5 (30s) BB Thruster 2×5 @ Bar (30s) Strength/Power 1: Clean and Jerk (3/3/2 Then 4×1@75% w/2s Low Hang Pause) 3@Bar, 3@50%, 2@65%, Then 4×1@75% w/ 2s Low Hang Pause *1-3 Min Rest 2: Push...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner MB Bear Crawl + MB Transfer 3 Minutes (Partner Rest) PT/SL Glute Bridge/Frog Jump 2x10e (30s) Strength/Power Deadlift (8@Bar, 5@50%, 3@60% Then 3×5@70-75% ) *1.5-3 Min Rest *Clean Grip – No Hook/No Mix Conditioning Helen (Time) 3 Rounds for time of: 400m Run...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/gym jog Team Relay: Burpee/Air Squat/Gym Sprint 3×5/5/GLap (2-4 Teams) PT/SL Glute Bridge/Vertical Jump 3×10/10e/5 (30s) Conditioning Metcon (AMRAP – Reps) 20 Minute EMOTM (Teams of 2-3) Station 1: 200m Run Station 2: 2 Power Cleans + 3 Burpee Bar Hops S-35/55, Rx-65/95, Rx+95+/155+ Partners...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) BB Complex: Muscle Clean + Front Squat + Push Jerk 2x3e @ Bar-95 lbs Strength/Power 1: Clean and Jerk (3/3/2/1 Then 1@80, 1@85%, 1@90, 1@75%) 3@Bar, 3@50%, 2@65%, 1@75%, Then 1@80, 1@85%, 1@90%,...Read More