Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Speed Ladder Plank Walk Relay 3 Minutes (2 Teams) KB Ribbon/Air Squat/Pull + 2x10e (30s) Skill Practice Gymnastic or Butterfly Kip Practice (12-15 Minutes) 2×10 Pull + 2x10s Kip 2×8 Box Gynastics or Butterfly Pull-Up 6-8 Minute Practice Rest Plenty Between Attempts – Active...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Tabata: Air Squat + KB Fig 8 (15+/30+) x 3 Minutes PT + Scorpion Kick 2x10e (30s) Strength/Power Front Squat (8/5/3/3/2/1 Then 1-3 Sets to Find 1RM ) TEST 8@Bar, 5@50%, 3@60%, 3@70%, 2@80%, 1@90%, Then 1-3 Sets to Find 1RM *1-3 Min Rest...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/gym jog Partner 200m Relay 3x Each Athlete PT/Air Squat/Burpee 3×15/10/5 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Team Filthy 50 Variation (Teams of 2-3) 25 Minute AMRAP 50 Box jump (S-Athlete’s Choice, Rx-20/24, Rx+24/30) 50 Squat Thrust 50 DU’s (S-100 Singles) 50 Walking...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Reverse OH MB Toss 2x5e @ 14/16 (30-60s) PT + Frog Jump + Handstand Hold 2×10/10/15s (30s) Strength/Power Split Jerk (5/3/2 Then 2/2/1/1/1 *1.5-3 Min Rest) 5@Bar, 3@50%, 2@60%, Then 2@70, 2@75, 1@80, 1@85%, 1 @85-90% ALL PRETTY Conditioning Cindy Meets the Run...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Crab Walk + Back Pedal 3xGLa (Switch Every Gla) SL Wall Reach 2x6e (30s) Skill Practice Pistols (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....Read More

Bluprint Fitness – CrossFit Open GymRead More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner Sprint Relay 3 Minutes (Partner Rest) PVC Series: PT/OHS/SOTS 2x10e (30-60s) Strength/Power Snatch Grip Deadlift ( 8@Bar, 5@50%, 3@60% Then 3×5@65-70% or HBD WT ) *1.5-3 Min Rest *Suggested Start: S-55/75, Rx-75/115, Rx+95+/155+ Conditioning Death by Clean-2-Press (AMRAP – Rounds and Reps) 12...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Erg Race to 600m (Switch Every 150m) Banded PT + Frog Jump 2x10e (30s) Skill Practice Rope Climb (15 Minutes) Take 15 Minutes to Complete: S-25 Rope Climb Variations, Rx-12 Rope Climbs, Rx+16-20 Rest A.N. Conditioning Metcon (Time) Run Intervals 800m, 400m, 200m...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Burpee Ladder 2×1-5 (60s) PT/Air Squat/Pull + 2x10e (30s) Conditioning Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-upsThruster (S-35/65, Rx-65/95) Pull-Up (S-Jumping/Ring Row, Rx-Chin) Record Time Strength/Power Front Squat (5@50%, 3@60%, Then 3×5@65-70% *1.5-3 Min Rest) ALL PRETTY – STICK TO % Cool...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/gym jog Partner Burpee Ladder 2×1-5 (60s) PVC Halo/Air Squat/Pull + 2x5e/10/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Team 30-Minute Work Capacity (2-3 Athletes) 4RFT 400m Run 30/45 Box Jumps (S-Athlete’s Choice, Rx-20/24, Rx+) 20/30 Thrusters (S-35/55, Rx-55/75, Rx+65+/95+) 10/15 Pull-Ups (S-20/30 Jumping,...Read More