Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Wall Ball Ladder 2×1-5 @ 14+/16+ (60s) PVC Halo/Vertical Jump/Handstand Hold 2x5e/5/15s (30s) Strength/Power Split Jerk (5@Bar, 3@50%, 2@60% Then 4×2@70-80% or HBD WT ) *90-120s Rest *ALL PRETTY Conditioning Walk B4U Run (AMRAP – Rounds and Reps) 20-Minute AMRAP 3 Wall Walks...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PVC Series: PT/OHS/SOTS 2x10e @ Slow Tempo (30s) Broad Jump + Back Pedal 3xGLap (No Rest) Skill Practice Clean (12-15 Minutes) 1. Burgener Series (High Hang) 1x3e @ Bar 2. Position Holds: Start/Low Hang/High Hang 1x3s Each @ Bar 3. Clean/Hang Clean/10s Rack Hold:...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner Crab Walk + Jog 3 Minutes (Switch Every GLap) PT + PVC Good Morning + Air Squat 2x10e (30s) Strength/Power Snatch Grip Deadlift (5@Bar, 5@50%, 3@60%, Then 4×5@70-80% or HBD WT ) *90-120s Rest *Suggested Start: S-55/75, Rx-75/115, Rx+95+/155+ Conditioning Metcon (AMRAP –...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Invisible “Fran”: 21-15-9 PVC Pull-Ups/PVC Thrusters PT/Hollow 2 Superman 2×12/5 (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 Shoulder Are A MUST...Read More

Ingredients 6 Cups Organic Gluten Free Rolled Oats 1 Cup Unsweetened Coconut Flakes 1 Cup Walnuts (Chopped) 1/3 Cup Coconut Oil 1 Tbs Molasses 2 Tbs Maple Syrup 1 Tbs Honey 1/2 Tsp Sea Salt 1 Tbs Cinnamon [gdlr_divider type=”solid” size=”50%” ] Instructions Preheat oven to 340 Degrees. Combine oats, coconut flakes, chopped walnuts, salt and...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Lateral Shuffle Relay 3 Minutes McKenzie Press Up + TMC + Air Squat 2x10e (30s) Strength/Power Front Squat (8@Bar, 5@50%, 2@60% Then 4×5@65-75% *2min Rest) ALL PRETTY Conditioning Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups21-15-9 Reps For Time DL (S-55/95, Rx-70%,...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/gym jog Team Lunge/Bear Crawl/Back Pedal Relay 5 Minutes PT/Air Squat/Push-Up 3×15/10/5 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Team 20-Minute AMRAP (Teams of 2-3) 10/15 Push-Ups (S-Negative 2 Knee, Rx-C2F, Rx+HSPU) 20/30 Ground 2 OH (S-35/55, Rx-55/75, Rx+65+/95+) 30/45 OH KBS (S-20/35, Rx-35/50,...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Squat Thrust Ladder 2×1-5 (60s) In/Out Arm Swings + Frog Jumps + Pull+ 2x10e (30s) Strength/Power Push Jerk (5@Bar, 5@50%, Then 4×3+15s OH Hold @60-70% or HBD) *90-120s Rest ALL PRETTY If doing burpee test: NO OH HOLD Conditioning Metcon (No Measure) Test...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Crab Walk + OH Hold 2xGL (P1-GL Crab Walk/P2-OH Plate Hold 25+) PVC Halo + Lateral Lunge 2x10e (60s) Strength/Power OH Walking Lunge (4×10 total @ HBD WT *90-120s Rest) Suggested Start: S-Plate 15/25, Rx-35/55, Rx+55+/75+ WTs Can Increase Conditioning Metcon (AMRAP –...Read More

Bluprint Fitness – CrossFit Rowing Metcon (Distance) RowingRead More