Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Broad Jump + Back Pedal 2xGLap (Partner Rest) KB Thruster + Toe Tap 2×10/50 @ 20+/30+ (30s) Strength/Power Oly Choice: Clean & Jerk OR Snatch + OH Hold – 3@Bar, 3@50%, 2@65%, 1@70%, Then 3×1+10s Hold@80% *1-3 Min Rest *Pick ONE of these...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Burpee Ladder 2×1-5 (60s) PT/TMC/Pull Plus 2×10/10/10 (30s) Wall Squat 2×8 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) 30-Minute AMRAP 30 DU’s (S-60 Singles) 15 Wall Ball (S-AC, Rx-16/20) 10 Pull-Ups (S-Jumping/Ring Row, Rx-Chin) Row Ascending Ladder by 500m Each Round: 500,...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PVC Series: PT/High Hang Power Snatch/OHS 2×10/5/5 (30s) Snatch Balance: 3×3 @ Bar-50% of Snatch (Rest A.N.) Strength/Power 1: Snatch (3@Bar, 3@50%, 2@65%, 1@75%, Then 4×1@80-90% ) *1-3 Min Rest 2: Barbell Lunge (3×12 @ HBD WT Back Loaded Walking ) Back...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride SB Bounce Relay 3 Minutes (Teams of 2-3) KB Complex: RW, Ribbon, OH Craddle Hold 2x10e/10/20s @ 25/35 (30s) Strength/Power Close-Grip Bench Press (5@Bar, 5@50%, 3@65%, Then 4×3@75-85% or HBD WT ) *2 Min Rest *Suggested Start: S-55/95, Rx-75/115, Rx+95/155 Conditioning Metcon (Time) 3RFT...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Forward DynaFrog + OH Carry 3xGLap (60s) PT/Air Squat/Push Plus 2x10e (30s) Skill Practice Handstand Walk (12-15 Minutes) 1. Wall Walk 2×2-3 (45-60s) 2. Box Pike Walk 2×180 Degrees (60s) 3. Kick Up 2 Wall 2×3 (30-60s) 4. Kick Up Walk to Wall...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride McKenzie/Scorpion/Iron Cross 2×10 (No Rest) PT + SL Glute Bridge 2x10e (No Rest) Wall Squat 2x8e (30s) Strength/Power 1: Front Squat (5@Bar, 5@50%, 3@60% Then 4×3@70-75% w/6-4-2s Pause) *2-3 Min Rest 2: Power Clean+Jerk (3@Bar, 3@50%, 2@60%, Then 4×2@70-80% ) *1-3 Min...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Rowling 3x100m (Burpee Penalty – No Rest) PT/SL Glute Bridge/Air Squat 2×10/10e/10 (30s) Conditioning Metcon (Calories) 30-Minute EMOTM Deck of Cards Face Cards: 45s Row/Ride (MAX Calories) Clubs: Deadlift S-50%, Rx-55%, Rx+60% of 1RM Hearts: Burpee Bar Hop Spades: BW Lunge (Each Side) Diamonds:...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/gym jog Partner MB Toss 3 Minutes (16/20) PVC Halo/Air Squat/Bear Crawl 3x10e/10/Gle (30-60s) Conditioning Metcon (AMRAP – Rounds and Reps) 25 Minute AMRAP (Teams of 2-3) 4/6 Rope Climbs (S-Variation, Rx-Rope Climb, Rx-Legless) 8/12 Front Squats (S-35/55, Rx-65/95, Rx+95/135) 12/18 Box Jumps (S-AC, Rx-20/24,...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) Burgener Series (High Hang Clean) + Jerk 2x2e @ Bar-95 lbs (60s) Strength/Power 1: Clean and Jerk (3@Bar, 3@50%, 2@65%, 1@75%, Then 4×1@80-90% ) *1-3 Min Rest 2: Back Squat (5@Bar, 5@50%, 3@60%,...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Team Relay: Wall Ball/Ball Slam/MB Transfer 3×5/5/GL @ 14 lbs (2 Teams) PT + SL Glute Bridge 2×10/10e (30s) Strength/Power Oly Choice: Hang Snatch OR Hang Clean 3@Bar, 2@50%, 2@65%, Then 4×2@65-75% *1-3 Min Rest *Pick ONE of these to work on Hang Snatch...Read More