Workout, Happening, and Updates at BLUPRINT FITNESS
The Blog
Black Friday Deals 2017
Annual Couples Membership (2 Available) Gold Unlimited: $2091 Per Person ($738 Savings) Silver 13x/Month: $1944 Per Person ($432 Savings) Hybrid Membership (2 Available) Silver Membership
Slow Cooker Honey Chicken
Ingredients 2.5 Lbs Free Range Chicken Breast 1/3 Cup Coconut Aminos (I use Coconut Secret brand) 1/3 Cup Honey ½ Tsp Sea Salt ¼ Tsp
Shirts Off – New Athlete Promo
For the month of October, new athletes who mention “Shirts Off” during their assessment will receive their first month of training at Bluprint Fitness FREE.
Chicken n’ Rice Soup
Ingredients 4 Large Carrots 4 Celery Stalks 1 Sweet White Onion ½ Cup Button Mushrooms 2 Tsp Salt 1 Tsp Parsley 1 Tsp Oregano 2
WOD Thursday Barbell Club
Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Banded Lateral Shuffle 2xGLap (Partner Rest) Bent Over Row + Hang
WOD Thursday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Speed Ladder Drills 2x: Single In High Knee/2in2Out Hop/Icky DB Complex: Ribbon/SA Thruster/SL Glute
WOD Wednesday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner Banded Bear Crawl 2xGLap (Switch Every Glap) PT/Spider Lunge/SA OHS 2×10/8/6e @ BW-30lbs
WOD Tuesday Barbell Club
Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Banded PT/Inchworm/Wall Squat 2×10/5/5 (30s) Muscle Snatch + OHS 2x3e @ Bar
WOD Tuesday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Sprint + Stiff-Legged Bear Crawl 2xGLap (Partner Rest) PT/Lateral Lunge/Pull Plus 2×10/5e/10 (30s) Skill
WOD Monday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride “Oklahoma” Partner Sprint Relay 3 Minutes PVC Halo/TMC/3s Pause Air Squat 2x5e/10/5 (No Rest)
WOD Saturday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Rowling 3×89 (Squat Thrust Penalty) PVC Halo/Lat Lunge/Basic Kip 2×10/5e/10 (30s) Metcon (AMRAP –
WOD Saturday Barbell Club
Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/Spider Lunge/Air Squat 2×10/10/10 (30s) BTK Strict Press + OHS 2×5+3 @
WOD Friday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner 3 Squat Thrust + Sprint Relay 3xGLap (Partner Rest) PT/TMC/Air Squat 2×10/101/10 (30s)
WOD Thursday Barbell Club
Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements Power Shrug + Power Clean + Push Press 2x3e @
WOD Thursday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner MB Transfer 3 Minutes @ 16/20 KB Complex: Ribbon/Goblet Squat/L-SA OH Hold/R-SA OH
Good Old Fashion Hard Work
If I were to ask you, “what’s the difference between the programs that the Bluprint coaches follow vs. the programs that the Bluprint athletes follow?”
WOD Wednesday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner Crab Walk + Bear Crawl 2xGLap (Partner Rest) PT/OHS/SOTS 2x10e (30s) Strength/Power Overhead
WOD Tuesday Barbell Club
Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/OHS/Snatch Balance 2×10/10/5 (30s) Hang Power Snatch + OHS 2x3e @ Bar
WOD Tuesday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Spider Lunge + Sprint 2xGLap (Partner Rest) McKenzie Pess Up/Iron Cross Kick/Frog Jump
WOD Monday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Roxanne Burpee Warm-Up PT/TMC/Air Squat 2×10/10/10 (No Rest) Strength/Power BB Lateral Lunges (5e@BW, 5e@LBD
WOD Saturday Barbell Club
Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/Lateral Band Walk/3s Pause Air Squat 2×10/10e/5 (30s) Burgener Series: Shrug/HP/Muscle/Power/Full From
WOD Saturday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner MB Bear Crawl + MB Transfer 3 Minutes @ 16/20 PT/Shin Box Rotation/Air
WOD Friday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Spider Lunge + Sprint 3 Minutes PT/SL Wall Reach/Pull Plus 2×10/5e/10 (30s) Conditioning
WOD Thursday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Lateral Shuffle 2 Minutes DB Complex: Ribbon/Alt Snatch/SA OHS 2×10/5e/5e @ 20+/30+ (30s)
WOD Thursday Barbell Club
Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PVC Halo/Spider Lunge/Inchworm 2x5e/10/5 (30s) Muscle Clean + Thruster + OH Hold
WOD Wednesday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride “You’ve Been Served” 2 Minutes (5 Burpee Penalty) McKenzie Press Up/Iron Cross Kick/Goblet Squat
WOD Tuesday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner MB Toss 3 Minutes @ 16/20 PVC Halo/Inchworm/Air Squat 2x5e/5/10 (30s) Skill Practice
WOD Tuesday Barbell Club
Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/OHS/SOTS Press 2x10e (30s) Muscle Snatch + BTK Push Press + OHS
WOD Monday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Squat Walk + Back Pedal 2xGLap (Partner Rest) PT/TMC/Basic Kip 2×10/10/10 (No Rest)
WOD Saturday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Sprint Relay 3 Minutes (Partner Rest) PT/TMC/Frog Jumps 2×10/10/10 (30s) Conditioning Metcon (AMRAP –
WOD Friday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Dyna Hoops 2 Min @ 14+/16+ PT/Lateral Lunge/Basic Kip 2×10/5e/10 (30s) Conditioning TD
WOD Thursday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Speed Ladder Drills: 2x3Hop+Single In/Scissor-L/Scissor-R/Freestyle+Ball Catch PVC Halo/Spider Lunge/Inchworm 2x10e/8/5 (30s) Conditioning Metcon (Calories)
WOD Wednesday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner MB Bear Crawl + Transfer 3xGLap @ 16/20 (Partner Rest) PT/OHS/SOTS Press 2x10e
WOD Tuesday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Broad Jump + Sprint 2xGLap (Partner Rest) PT/Shin Box Rotation/Air Squat 2×10/10/10 (30s)
WOD Monday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Banded Lateral Shuffle 2xGLap (Switch Every GLap) McKenzie Press-Up/TMC/3s Pause Air Squat 2×10/10/5
WOD Friday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Speed Ladder Drills: 2xSingle High Knee/2in2out Jump/Icky PT/Spider Lunge/Basic Kip 2×10/10/10 (30s) Conditioning TD
WOD Thursday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Sprint Relay Obstacle Course 3 Min Coach Choice PVC Halo/SL Glute Bridge/Push Plus 2x10e/10e/10
WOD Wednesday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner Spider Lunge + Sprint 2xGLap (Partner Rest) PT/Inchworm/Air Squat 2×10/5/10 (30s) Strength/Power Overhead
WOD Tuesday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner MB Toss 3 Minutes @ 16/20 PT/Rev Lunge/Pull Plus 2×10/5e/10 (30s) Skill Practice
WOD Monday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Sprint + Bear Crawl 2 Minutes (Partner Rest) McKenzie Press-Up/TMC/Frog Jump 2×10/10/10 (No
WOD Saturday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner MB Toss 3 Minutes @ 16/20 PT/Air Squat/Pull Plus 2x10e (30s) Conditioning Zero
Honey Mustard Chicken
Ingredients 1 lb Free Range Chicken Breast Salt and Pepper to Taste Parsley 1 Tsp Butter Sauce ½ TBS Honey 1 TBS Yellow Mustard *Or
WOD Friday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner KB Transfer 3 Min @ 20/35 (Partner Rest) PT/Spider Lunge/Basic Kip 2×10/10/10 (30s)
WOD Thursday Barbell Club
Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/OHS/SOTS 2x10e (30s) High Hang Snatch + Snatch Balance + OHS 2x2e
WOD Thursday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Bear Crawl + Crab Walk 2xGlap (Partner Rest) DB Complex: Ribbon/Alt Snatch/Goblet Lunge
WOD Wednesday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner 5 Air Squat + Glap Sprint 3x with Partner Rest McKenzie Press-Up/Iron Cross
WOD Tuesday Barbell Club
Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/Spider Lunge/Squat Jump 2×10/GLe/8 (30s) Power Clean + Front Squat + Push
WOD Tuesday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Squat Thrust Ladder 2×1-5 (30-60s) PT/OHS/SOTS Press 2x10e (30s) Skill Practice Snatch (12-15
WOD Monday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Banded Lateral Shuffle 2xGLap (Switch Every GLap) PT/TMC/Air Squat 2×10/10/10 (30s) Strength/Power Weighted
WOD Saturday Barbell Club
Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PVC Halo/OHS/SOTS 2x10e/10/10 (30s) OHS 2×5 @ Bar w/ Slow Tempo (30-60s)
WOD Saturday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride You’ve Been Served 3 Minutes (5 Burpee Penalty) PT/TMC/Squat Jump 2×10/10/5 (30s) Conditioning Metcon
WOD Friday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Crab Walk + Sprint 2xGLap (Partner Rest) PT/SL Wall Reach/Basic Kip 2×10/5e/10 (30s)
WOD Thursday Barbell Club
Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/OHS/SOTS 2x10e (30s) High Hang Snatch + OHS 2×3+3 @ Bar+ (30s)
WOD Thursday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Speed Ladder: 2x 1inHighKNee/Icky/FreestyleBallCatch PVC Halo/Lateral Lunge/Push Plus 2x5e/5e/10 (30s) Conditioning Metcon (AMRAP –
WOD Wednesday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner MB Transfer 3 Minutes @ 16/20 PT/TMC/Air Squat 2×10/10/10 (30s) Strength/Power Thruster (Pause
WOD Tuesday Barbell Club
Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/TMC/3s Pause Air Squat 2×10/10/5 (30s) Power Clean + Hang Clean +
WOD Tuesday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Rowling: 2x96m (Burpee Penalty) PT/OHS/SOTS Press 2x10e (30s) Skill Practice Snatch (12-15 Minutes) Hang
WOD Monday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Spider Lunge + Sprint 2xGLap (Partner Rest) McKenzie Press-Up/Frog Jump/Push-Up 2×10/10/5 (30s) Strength/Power
WOD Saturday Barbell Club
Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/OHS/SOTS 2x10e (30s) OHS + Snatch Balance 2×5+3 @ Bar (30-60s) Strength/Power
WOD Saturday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner MB Transfer @ 16/20 3 Minutes PT/Scorpion Kick/Iron Cross Kick 2×10 (No Rest)
Transformation Stats – Jose Vazquez
Member Since: November 2015 Age: 27 Body Fat % Dropped: 4.51% (16.75% to 12.24%) Lean Muscle Gained: 4.43 lbs. Deadlift: 350# Clean & Jerk: 185#
WOD Friday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Sprint + Stiff-Legged Bear Crawl 2xGLap (Partner Rest) PT/SL Wall Reach/Pull Plus 2×10/5e/10
WOD Thursday Barbell Club
Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/OHS/SOTS 2x10e (30s) Snatch Grip Strict Press + OHS 2×3+3 @ Bar+
WOD Thursday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Dyna Hoops 2 Minutes @ 14+/16+ PVC Halo/Speed Skaters/Supermans 2x10e/10e/10 (30s) Conditioning Metcon
Transformation Stats – Leigha Ingham
Member Since: July 2016 Age: 38 Body Fat % Dropped: 2.98% (18.83% to 15.85%) Lean Muscle Gained: 5.94 lbs. Deadlift: 200# Back Squat: 145# Clean
WOD Wednesday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) Wednesday 3 min run/row/ride Partner Sprint Relay w/ Burpee 2 Minutes McKenzie Press-Up/TMC/Frog Jump 2×10/10/10 (30s) Strength/Power
Transformation Stats – Katrina Froehlich
Member Since: June 2016 Age: 28 Body Fat % Dropped: 4.57% Total Fat Pounds Lost: 11.88 lbs. Strict Press 10RM: 65# Split Jerk: 75# Deadlift
Basic ACV Slaw
Ingredients 3-4 Cups Shredded Cabbage 1 Cup Shredded Carrots 1 Cup Shredded Lacinato Kale 2 TBS Apple Cider Vinegar 2 TBS Olive or Walnut Oil
WOD Tuesday Barbell Club
Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/Spider Lunge/Lateral Leg Swing 2×10/10/5e (30s) Power Clean + FS + Split
WOD Tuesday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner MB Toss 3 Minutes @ 16/20 PT/Spider Lunge/Wall Squat 2×10/10/5 (30s) Skill Practice
WOD Monday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride 2x Team KB Relay @ 20+/30+ (2-3 Teams) KB Halo/Goblet Squat 2×10/10 @ Above
WOD Saturday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Rowling 2×75 (Squat Thrust Penalty) Big Arm Circles/TMC/Pull Plus 2x10e/10/10 (30s) Conditioning Metcon
WOD Friday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Locomotor Movements PT/Frog Jump/Push-Up 2×10/10/5 (30s) TEST Option 1: 1 Mile Run (Time) Option
WOD Thursday Barbell Club
Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/OHS/SOTS 2x10e (30s) Snatch Balance + OHS 2×3+3 @ Bar (30s) Strength/Power
WOD Thursday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Obstacle Sprint Relay 3 Minutes (Partner Rest) PVC Halo/Pull Plus/Rev Lunge 2x10e/10/5e (30s)
WOD Wednesday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner MB Transfer 3 Minutes @ 16/20 KB Ribbon/KB Goblet Squat/Basic Kip 2×10/10/10 @
WOD Tuesday Barbell Club
Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/Spider Lunge/SL Wall Reach 2×10/10/5e (30s) Front Squat + Push Press: 2×5+5@Bar
WOD Tuesday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Over-Under Relay 2x (2 Teams) PT/TMC/Air Squat 2×10/10/10 (30s) Conditioning Small (Time) 3 Rounds
WOD Monday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Roxanne (Frog Jump) McKenzie/Scorpion/Iron Cross 2x10e (No Rest) Strength/Power Snatch Grip RDL (5@Bar, 5@LBD
Snack Smoothie
Ingredients (Byron Style) 1 Scoop Unflavored Protein Powder (Currently using 100% Nutra-Bio Brand) 1/2 Cup Frozen Raspberries 1/2 Frozen Banana 1 Silk Almond Milk Vanilla
WOD Saturday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Banded Bear Crawl + Back Pedal 2xGLap Each PT/Air Squat/Basic Kip 2×10/10/10 (30s)
WOD Saturday Barbell Club
Bluprint Fitness – Bluprint Barbell Club Warm-up 3 Min Run/Row/Ride Locomotor Movements PT/OHS/SOTS 2x10e (30s) Strength/Power Snatch (Halting Hang Snatch) 3@Bar, 3@50%, 2@60%, Then 3×2@65-75%
WOD Friday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Squat Thrust Ladder 2×1-5 (30-60s Rest) McKenzie/Scorpion/Iron Cross 2×10/10/10 (No Rest) Strength/Power Bent
WOD Thursday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Sprint Relay 3 Minutes KB Complex: RW/Alt KBS/Thruster 2x8e/8/8 @ 20+/30+ (30s) Conditioning
WOD Thursday Barbell Club
Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/OHS/SOTS 2x10e (30s) Snatch Balance + OHS 2×3+3 @ Bar (30s) Strength/Power
WOD Wednesday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Burpee MB Toss 2 Minutes @ 16/20 (Groups of 2-4) PT/TMC/3s Pause Air Squat
WOD Tuesday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner MB Bear Crawl + Transfer @ 16/20 3xGLap (Partner Rest) PVC Halo/Lateral Lunge/Pull
WOD Tuesday Barbell Club
Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/Lateral Lunge/Broad Jump 2×10/5e/5 (30s) Hang Power Clean + Thruster: 2×3+3@Bar (30-60s)
Hard Work + Coaching = Results
When is coaching not enough? At what point do I have to take responsibility as an athlete for my own progress? At what point will
WOD Monday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Lateral Shuffle 2 Minutes (Switch Every GLap) PT/Spider Lunge/Frog Jump 2×10/GLe/10 (No Rest)
WOD Saturday Barbell Club
Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements PVC Halo/PVC Hinge/Slow Tempo Wall Squat: 2x5e/10/5 (30s) Strength/Power 1:
WOD Saturday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Frog Jump Ladder 2×2-8 (60s) PT/Shin Box Rotation/Inchworm 2×10/10/5 (30s) Conditioning Metcon (AMRAP
WOD Friday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Row/Run/Ride Partner Sprint + Stiff-Legged Bear Crawl 2xGLap (Partner Rest) PT/Air Squat/Push Plus 2×15/10/5 (30s)
WOD Thursday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner MB Transfer 3 Min @ 16/20 DB Complex: Ribbon/Alt Snatch/OH Carry 2×10/10/Gle Each
WOD Thursday Barbell Club
Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/OHS/SOTS 2x10e (30s) Snatch Balance + OHS 2×3+3 @ Bar (30s) Strength/Power
WOD Wednesday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride “You’ve Been Served” 3 Minutes (5 Frog Jump Penalty) PT/Spider Lunge/Inchworm 2×10/10/5 (30s) Strength/Power
WOD Tuesday CrossFit
Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Rowling: 3x205m (Burpee Penalty) PT/OHS/SOTS: 2×10/10/5 (30s) Skill Practice Snatch (12-15 Minutes) Hang Power
WOD Tuesday Barbell Club
Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/TMC/Air Squat 2×10/10/10 (Partner Rest) Hang Snatch + Snatch Balance: 2×2+2@Bar (30-60s)
