Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Crab Walk + Back Pedal 3xGLe (Partner Rest) PT + Slow Tempo Air Squat 2×10 (30s) Lateral Leg Swings 2x10e (No Rest) Strength/Power Single Arm Single Leg DL ( 4x8e @ HBD WT *90s Rest) Suggested Start: S-BW, Rx-20/30, Rx+30/40 ALL PRETTY &...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Speed Ladder Drills (3 Hop & Run/Icky/Scissor L/Scissor R) 2xLadder Length KB Complex: RW/Ribbon/Thruster 2x8e @20/30 (60s) TMC 2×12 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) 25 Minute AMRAP 50 Cal Row 50 Walking Lunges 35 Cal Row 35 Burpees 20 Cal Row...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner Inverted KB Carry 3xGLa * Switch Hands Every Gle @ 10+/20+ (Partner Rest) PT/OHS/Broad Jump 2×10/10/GLe (Walk Back) Strength/Power Clean + Push Jerk ( 3@Bar, 3@50%, 2@60%, Then 3×2@70-75% or HBD WT) ALL PRETTY % Based on Clean & Jerk Conditioning Metcon (Time)...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner MB Toss 3 Minutes (14+/16+) PVC Halo/Frog Jump/Pull + 2x5e/10/10 (30s) Strength/Power Pull-ups ( 4×5-8 *90-120s Rest) S-4×5 Jumping Negatives 3010 Tempo Rx-Strict Chin Up 4×5 Rx+Strict Pull-Up w/ Various Grips 4×5-8 Conditioning Metcon (Time) 15 Min EMOTM 0-4: 5 KBS + GLength...Read More

I KNOW for a fact most of you have popped off in your car using every curse word imaginable, throwing fingers and flailing at the “terrible ridiculous driver” on the road next to you. It is embarrassing when you really think about it. Byron reminds me that I would NEVER say or do these things...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Wall Ball Ladder 2×1-5 @ 14+/16+ (60s) PT + TMC 2x10e (30s) Strength/Power Back Squat (8@40%, 5@50%, Then 3×8@55-65% 2010 Tempo ) *90-120s Rest *ALL PRETTY Conditioning Metcon (AMRAP – Rounds and Reps) 8-Minute AMRAP 3 Snatches (S-35/55, Rx-65/95, Rx+85+/135+) 6 OH Reverse...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/gym jog Partner MB Toss 3 Minutes (14+/16+) PT/Air Squat/Burpee 3×15/10/5 (30s) Conditioning Team Pass the Rock AMRAP (4-5 Athlete Teams) (AMRAP – Reps) 30 Minutes Station 1: 400m Run Station 2: Airdyne Sprint (For Calories) Station 3: Single KB Hold (30+/50+) Station 4: Wall...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run MB Bear Crawl 3xGLe @ 14+/20+ (Walk Back) PVC Complex: Halo/Strict Press/OHS 2x5e/5/10 (30s) Strength/Power Split Jerk (3/3/2/1/1/1 Then 1-3 Sets to Find 1RM ) TEST 3@Bar, 3@50%, 2@60%, 1@70%, 1@80%, 1@90% *1-3 Min Rest *ALL PRETTY Conditioning Metcon (Time) For Time Cash In:...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Squat Thrust Ladder 2×1-5 (60s) PT/Lat Lunge/Push + 2×10 (30s) Strength/Power Dips (4×5-8 (Strict Dips: S-Negative, Rx-Steel, Rx+Ring)) Chase each set w/ 10 Jumping Ball Slams (16/20) 90-120s Rest Conditioning Metcon (AMRAP – Reps) Team Sled Pulls (2-4) 8 Minute AMRAP – Switch...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride McKenzie Press Up + SL Glute Bridge + Air Squat 2x10e (30s) Tuck Jump 2×5 (30s) Strength/Power Snatch Grip Deadlift (8/5/3/3/2/1 *Then 1-3 Sets to Find 1RM) 8@Bar, 5@50%, 3@60%, 3@70%, 2@80%, 1@90%, Then 1-3 Sets to Find 1RM *1-3 Min Rest *ALL PRETTY...Read More