Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner Broad Jump + Bear Crawl 2xGLa (Partner Rest) PT/PVC Good Morning/Air Squat 2x10e (30s) Strength/Power Deadlift (10-1 Strength Ladder *2.5-3 Min Rest) Suggested Start: S-Bar, Rx-65/95, Rx+95/135 *Start w/ Goal In Mind *Record Heaviest Set Conditioning MB Carry (800m (16+/20+)) Not for Time...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner KB Transfer 3 Minutes (20+/35+) KB Ribbon/Frog Jump/Pull + 2x10e (60s) Strength/Power Strict Pull-Up ( 5×5-8 *90-120s Rest) (S- 8 Single Ring 3010 Tempo Row/5 Jumping Negatives, Rx-Chin, Rx-C2B) *Various Grips *Focus on FULL ROM Conditioning Metcon (Time) For Time Cash In: 400m...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner MB Toss 3 Minutes (14+/16+) PT/Scorpion Kick/Air Squat 2×10/10total/10 (30s) Strength/Power Front Squat (8/5/3 Then 5/5/3/2+ *2-3min Rest) 8@Bar, 5@50%, 2@60%, Then 5@65, 5@70, 3@75-80, 2+@85% *ALL PRETTY Conditioning Dub Snatch (AMRAP – Reps) 8-Minute AMRAP Power Snatch: S-35/55, Rx-55/75, Rx+65+/95+ Ascending Reps...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/gym jog Partner Sprint Relay 3 Minutes 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 Pull-Ups (S-Ring Row, Rx-Chin, Rx+C2B) 50 DU’s (S-100 Singles)...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run PVC Series: PT/OHS/SOTS 2x10e @ Slow Tempo (60s) SA OHS 3x5e @ BW-30 lbs (30s) Strength/Power Split Jerk (5@Bar, 5@50%, 2@60% Then 3@70%, 2@75%, 2@80%, 1@85) *90-120s Rest *ALL PRETTY Conditioning Helen (Bluprint) (Time) 3RFT 400m Run 21 OH KBS (S-20/35, Rx-35/50, Rx+40+/70) 12...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Spider Lunge + Back Pedal 2xGL (Partner Rest) KB Figure-8 2×12 total @ 20+/30+ (60s) Strength/Power Weighted Step-ups (4x8e @ HBD WT *90-120s Rest) *2 DB/KB’s in the Farmer Carry Position *Suggested Start: S-BW, Rx-15/25, Rx+25+/35+) Conditioning Metcon (AMRAP – Reps) Tabata (8...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride “You’ve Been Served” 5-Minutes w/ 5 Burpee Score PVC Halo/Air Squat/Glute Bridge 2x5e/10/15s (30s) Strength/Power Snatch Grip Deadlift (5@Bar, 5@50%, 3@65%, Then 4×3@75-85% or HBD WT ) *90-120s Rest *Suggested Start: S-55/75, Rx-75/115, Rx+95+/155+ Conditioning Metcon (Time) 4RFT 200m Run 15 Squat Thrust 10...Read More

Bluprint Fitness, Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements 1xGL Each SL Glute Bridge 2x8e (30s) Skill Practice Pistols (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. Box Step Up w/...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride TMC 2×12 (30s) PT/Shin Box Rotation/Air Squat 2×10/10total/10 (30s) Strength/Power Front Squat (8/5/2 Then 3/3/3/3 *2min Rest) 8@Bar, 5@50%, 2@60% Then 3@70%, 3%75%, 3@80%, 3@80-85% ALL PRETTY Conditioning Metcon (AMRAP – Reps) 7-Minute AMRAP 5 Clean-2-Press (S-35/55, Rx-55/75, Rx+75+/115+) 8 Bar Facing Burpees (S-Squat...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/gym jog Partner Sprint Relay 3 Minutes McKenzie Press-Up/Air Squat/Push-Up 2×10/10/5 (30s) Broad Jumps 3xGL (Walk Back) Conditioning Metcon (Time) Team (3-4) WOD – For Time: Cash In: Team 1500/2000m Row 4 Rounds 24 Power Cleans (S-35/55, Rx-55/75, Rx+75+/95+) 24 Burpees (S-Squat Thrust) 24 KBS...Read More