Bluprint Fitness – CrossFit Warm-up 3 min row/run/ride You’ve Been Served 2 Min (5 Burpee Penalty) PT/TMC/SA Push Plus 2×10/10/10e (30s) Conditioning Metcon (AMRAP – Reps) 2Min Stations (29Min Running Clock) Station1: Rope Climb (S-Ft On Ground, Rx-Traditional, Rx+ Legless) – Reps Station2: Assault Bike – Cals Station3: Burpee (Rx+HSPU) – Reps Station4: Farmer Carry...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Spider Lunge + Sprint 2xGLap (PR) OH Arm Swings/Shin Box Rotation/Basic Kip 2×10/10/10 (30s) TD WOD Prep 1. BB Power Clean + Rack Rotation + Push Press 2×5/5e/5 @ Bar (30s) 2. C&J + T2B Variation 3×3/3 @ Building WT (60s) Conditioning CrossFit Games Open 13.4...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Oklahoma Sprint Relay 2 Min PT/OH Lunge/Burpee 2×10/5e/5 (30s) Conditioning Metcon (Calories) Partner E2MIN P1: 10 OH Lunges + MAX Cal RRS P2: Rest Suggested Wt: S-AC to 55/75, Rx-65/95 *6 Rounds Each – Record Total Cals Cool Down Partner Plank Tap-Out Ladder: 2×2-10 @ Slow...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride McKenzie Press Up/Scorpion Kick/Iron Cross Kick 2×10 (NR) Pull Plus/Air Squats 2×10/10 (30s) Strength/Power Back Squat (5@Bar, 5@50%, 3@65% Then 5@70%, 3@75, 2@80%, 1@90%) *1.5-2 Min Rest *10s Standing Hold Last Rep of Each Set *18-Minute Running Clock Conditioning Metcon (AMRAP – Reps) EMOM12 Min1: 30s MAX...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner MB Bear Crawl + Transfer 2 Min @ 16/20 PVC Halo/Air Squat/Wall Angels 2x5e/10/10 (30s) Skill Practice Gymnastic or Butterfly Kip (15 Minutes) Step 1: Banded Lever 2×3-5 (Rest 60s) Step 2: Basic Kip 2×10 (Rest 60s) Step 3: Box Kipping/Butterfly Pull-Up 2×8 (Rest 30s) Step...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Rock Paper Scissors (10 Rounds – 2 Burpee Penalty) PT/TMC/Frog Jump 2×10/10/10 (NR) Strength/Power Push Press (Cycled 5@Bar, 5@LBD WT, Then 4×5@HBD WT) *1.5 Min Rest *Suggested WT: S-AC to 65/95, Rx-95/135. Rx+105+/155+ *15 Min Running Clock Conditioning Metcon (Time) For Time 21 DL (S-AC to...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner MB Toss 2 Min @ 16/20 PT/SL Glute Bridge/Frog Jump 2×10/10e/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP22 200m Row/Ski 15 Box Jumps (S1-Vertical Jump, S2-AC, Rx-20/24) 400m Row/Ski 15 Squat Thrust 600m Row/Ski 15 MB Thruster (S1-Air Squat to MB, S2-AC, Rx-16/20) *Record...Read More

Bluprint Fitness – CrossFit Warm-up 3 min row/run/ride Partner Sprint + Stiff-Legged Bear Crawl 2xGLap (Partner Rest) PVC Halo/Inchworm/Basic Kip 2x10e/5/10 (30s) Conditioning Metcon (AMRAP – Reps) Multi-AMRAP 5xAMRAP5 Cash In: 400m Run 5 MU (S1-Burpee Ring Row, S2-Burpee PU, S3-10 Kip Swings, Rx-Bar/Ring MU) 10 Burpees (S-Step) 15 Air Squats (to MB if necessary)...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Frog Jump Ladder 2×2-8 (30s) PT/TMC/Basic Kip 2×10/10/10 (30s) TD WOD Prep 1. BB Rack Rotation + FS + Strict Press 2x5e+5+5 @ Bar (30s) 2. Thruster + PU Variation 3×3+3 @ Building WT (60s) Conditioning Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-upsFran 21-15-9 Thruster...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner MB Toss 2 Min @ 16/20 PVC Halo/SL Glute Bridge/Prone Swimmers 2x5e/10e/5 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP22 50 Cal RRS – Switch A.N. 40 Lunges @ BW – Switch Every 10 30 T2B (S-Sit Up/HKR) – Switch A.N. 20 Power Cleans...Read More