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 – 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 10x Partner Rock/Paper Scissors (2 Burpee Penalty) PVC Halo/TMC/SL Glute Bridge 2x5e/10/10e (NR) Conditioning Metcon (Calories) Partner E2MIN 3 Power Snatch + 3 OHS (S-PVC to 55/75, Rx-65/95, Rx+80+/115+) MAX Cal RRS 5 Rounds Each – Switch Every 2 Min *Record Team Name + Total Cals Cool...Read More

Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Spider Lunge + Sprint 2xGLap (Partner Rest) PT/Shin Box Rotation/3s Pause Air Squat 2×10/10/5 (NR) Strength/Power Back Squat (25 Minute Clock) OPTION1 – Back Squat TEST: 8@Bar to 30%, 5@50%, 3@60%, 2@70%, 1@80%, 1@87%, 1@93%, 1@100-100+%, 1@100+% OPTION2 – Back Squat: 5@Bar, 5@50%, 3@60%, 2@70%, Then...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Oklahoma Sprint Relay 2 Min PT/Reverse Lunge/Basic Kip 2×10/5e/10 (30s) Skill Practice Split Jerk (3@Bar, 2@50%, 2@60%, Then 4×2@70-75% or HBD WT) *1.5-2MinRest *IF No #’s Suggested HBD WT: S-Bar to 65/95, Rx-80/115, Rx+105+/155+ *18 Min Clock – ALL PRETTY – 1s Pause In Split Conditioning Metcon...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 Sprint Relay 2 Min PT/Air Squat/Superman 2×8/8/8 (30s) Conditioning Metcon (AMRAP – Reps) 1MinStations (29MinClock) Station1: Assault Bike – Max Cals Station2: Plate Hug (S-15/25, Rx-25/45) Station3: MB Transfer @ 16/20 – Max Gym Lengths Station4: Glute Bridge – Constant Hold Station5: Squat Thrusts – Max...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 Sprint Relay 2 Min McKenzie Press-Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (NR) Conditioning Metcon (AMRAP – Reps) Partner AMRAP20 30 Clean & Jerks (S-AC to 55/75, Rx-65/95, Rx+95/135) – Switch Every 3 Reps 400m Run (Together) *Record Team Name + Total Reps (400m=4 Reps) Cool Down Partner...Read More

Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Lateral Shuffle 2 Min PT/TMC/3s Pause Air Squat 2×10/10/5 (NR) Strength/Power Back Squat (22 Minute Clock – (2+ Min Rest) – ALL PRETTY) 5@Bar, 5@50%, 3@65%, Then 3@70%, 3@75%, 2@80%, 1@90%, 1@90% *IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-125/185, Rx+155/225 Conditioning Metcon (AMRAP...Read More