Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Squat Thrust Ladder 2×1-4 (30s) PT/TMC/Air Squat 2×10/10/10 (NR) Strength/Power Front Squat (5@Bar, 5@50%, 3@60%, Then 4×5@65-70% or HBD WT) *If no numbers use 1RM template: S-65/95, Rx-105/155, Rx+135+/205+ *20 Min Clock – 90s Rest – 2010 Tempo Conditioning Metcon (AMRAP – Reps) EMOM10 Min1: 6...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Frog Jump Ladder 2×2-8 (30s) PT/TMC/Basic Kip 2×10/10/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) 2MinStations (29MinClock) Staion1: Row – Max Cals Station2: MB Transfer (S-AC, Rx-16/20) – Max Glengths Station3: High Plank/Glute Bridge – Switch A.N. Station4: Assault Bike – Max Cals Station5: Burpee...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Squat Thrust Ladder 2×1-4 (30s) PVC Halo/Reverse Lunge/Basic Kip 2x5e/5e/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP21 20 Pull-Ups (S-RR/Jumping, Rx-Chin, Rx+C2B) – Switch A.N. 32 Front Rack Lunge (S-BW to 55/75, Rx-65/95, Rx+95/135) – Switch Every 8 44 Cal RRS – Switch...Read More

Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Spider Lunge + Frankentein 2xGLap (Partner Rest) PT/Shin Box Rotation/3s Pause Air Squat 2×10/10/5 (NR) Strength/Power Back Squat (Back Squat TEST) 8@Bar to 30%, 5@50%, 3@60%, 2@70%, 1@80%, 1@87%, 1@93%, 1@100-100+%, 1@100+% *IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+155/225 *25 Minute Clock...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Oklahoma Sprint Relay 2 Min (Partner Rest) F-B Arm Circles/SL Wall Reach/SA Push Plus 2x10e/5e/10e (30s) Skill Practice Rope Climb (12-15 Minutes ) 1. 2x10s Clamp (60s) 2. 2×3 Hanging Knee Raises (60s) *Option 1: Sets of 3-5 Rope Climb Variation w/ Feet On Ground *Option...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner MB Toss 2 Min @ 16/20 PT/TMC/Air Squat 2×10/10/10 (NR) Strength/Power Push Press (Strength Ladder ) 7@Bar, 6@50%, 5@60%, 4@70%, 3@75%, 2@80%, 1@85% or HBD WT *If no numbers use 1RM template: S-65/95, Rx-95/135, Rx+105+/155+ *20 Min Clock – 90s Rest – Vertical Dip & Drive...Read More

Bluprint Fitness – Baseline Class Warm-up Take Pictures:) 3min Row/Run/Ride/Ski Partner MB Toss @ 10+/14+ 2 Min PT+Shinbox Rotation + Air Squat 2×10+5e+5 (30s) Conditioning Bluprint Baseline 2019 (AMRAP – Rounds and Reps) AMRAP9 30 Rope Skips (S-Toe Taps, Rx-Rope Skips, Rx+DUBS) 20 Calorie Row 10 Air Squats (To MB if needed) 5 Burpees *Record...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Frog Jump Ladder 2×2-8 (30s) PT/TMC/Basic Kip 2×10/10/10 (30s) Conditioning Black Mamba (AMRAP – Rounds and Reps) AMRAP24 2 DL (S-AC, Rx-155/225) 5 Push-Ups (S-Knee/Elevated, Rx-C2F) 7 T2B (S-HKR/Sit-Up, Rx-T2B) 18 Cal RRS At Minute 8 – Complete 41 Air Squats *Record Total Rds + Reps...Read More

Bluprint Fitness – Baseline Class Warm-up Take Pictures:) 3min Row/Run/Ride/Ski Partner MB Toss @ 10+/14+ 2 Min PT+Shinbox Rotation + Air Squat 2×10+5e+5 (30s) Conditioning Bluprint Baseline 2019 (AMRAP – Rounds and Reps) AMRAP9 30 Rope Skips (S-Toe Taps, Rx-Rope Skips, Rx+DUBS) 20 Calorie Row 10 Air Squats (To MB if needed) 5 Burpees *Record...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski 2xSpeedLadder: High Knees/2FootHop/Icky Shuffle F-B Arm Circles/SL Wall Reach/Frog Jump 2x5e/10/10 (30s) Conditioning Metcon (Calories) Partner E2MIN (20MinClock) 10 Box Step Overs 20″/24″ (S1-BW to AC, Rx-20/35, Rx+35/50) Max Cal RRS *5 Rounds Each – Switch Every 2 Min *Record Team Name + Total Cals Cool Down...Read More