Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Bear Crawl + Back Pedal 2 Min (Partner Rest) In-Out AS/OH AS/Shin Box Rotations 2×10/10/10e (No Rest) 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 2:...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner MB Toss 2 Min @ 16/20 PT/TMC/Air Squat 2×10/10/10 (30s) Strength/Power Push Press (5@Bar, 5@50% or LBD, Then 4×5 @ 60-65% or HBD WT) *Cycling BB *1.5 Min Rest *Suggested WT: S-Bar to 65/95, Rx-95/135, Rx+105+/155+ Conditioning Metcon (Time) For Time Cash-In: 800m Run/Row/Ski Option 2...Read More

Bluprint Fitness – CrossFit Warm-up 3 min row/run/ride Partner Frog Jump Ladder 2×2-8 (30s) PT/TMC/Basic Kip 2×10/10/10 (30s) Conditioning Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY,...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Spider Lunge + Sprint 2xGLap (Partner Rest) PT/OHS/SOTS Press 2x10e (30s) TD WOD Prep 1. Muscle Snatch + BTN Push Press + OHS 2x5e @ Bar (60s) 2. Power Snatch 3×3 Building In Wt (60s) Conditioning 2018 Regional Event 4 (Time) For time: 2 rounds of:...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Dyna Hoops 2 Min @ 10+/14+ PT/Lateral Lunge/Wall Walk 2×10/5e/2 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP23 150 DUBS (S-Singles) – Switch A.N. 100 Cal Row – Switch Every 10 Cals 50 Air Squats – Switch Every 10 Reps 96’ HS Walk (S1-16...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride PVC Halo/Inchworm/SL Glute Bridge 2x5e/5/10e (No Rest) Parnter BB Rack Rotation + 2s Pause Front Squat 2x5e/5 (Partner Rest) Strength/Power Front Squat (5@Bar, 5@50%, 3@60%, Then 5@70%, 3@75-80%, 2@80-85) *2-3 Min Rest *2010 Tempo – ALL Pretty Conditioning Metcon (Time) For Time 3 Rounds of 6 DL...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Sprint + Back Pedal 3xGLaps PVC Halo/Inchworm/Glute Bridge 2x5e/5/10 (No Rest) Skill Practice Hang Power Snatch (Practice 12-15 Min) 1. PVC Position Drills 2×2 (Shrug, HP, Muscle, HPS, OH Hold) 2. Then 4×3 (1.5 Min Rest) *Form Focus Conditioning Metcon (Calories) AMRAP12 3 Rounds of… 6...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Broad Jump + Stiff-Legged Bear Crawl 2xGLap (Partner Rest) PT/Shin Box Rotation/SA Push Plus 2×10/10/10e (30s) Skill Practice Handstand Push-ups (15 Minutes) 1. 10s Tripod Hold 1-2x10s (Rest A.N.) 2. Tripod w/ Leg Lift Variation – Single or Double 1-2x10s (Rest A.N.) 3. Tripod to Horizontal Kip...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Obstacle Sprint Relay 3 Min (Partner Rest) McKenzie Press-Up/Air Squat/Basic Kip 2x10e (30s) Strength/Power Bent Over Row (5@Bar, 5@LBD WT, Then 3×8@HBD WT w/ 3010 Tempo) *1.5 Min Rest *Suggested WT: S-Bar to 55/75, Rx-65/95, Rx+85/135 Conditioning Metcon (Time) 3RFT 5 Thruster (S-AC to 55/75, Rx-65/95,...Read More

Bluprint Fitness – CrossFit Warm-up 3 min row/run/ride Partner MB Transfer 3 Min @ 16/20 PT/Air Squat/SA Push Plus 2×10/10/10e (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Team AMRAP20 20 DL (S-AC to 95/135, Rx-135/185, Rx+155/225) – Switch Every 2 30 Burpee Bar Hop – Switch Every 5 40 Wall Ball – Switch A.N....Read More