Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Sprint Relay 3 Min (Partner Rest) F-B Arm Swings/SL Glute Bridge/Basic Kip 2x10e/10e/10 (30s) TD WOD Prep *Banded Stretch Trio: OH/Lat Highway/Bully 1 Min Each (60s) *OH KBS 3×5 Building In Wt (30s) Conditioning Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings,...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner MB Toss 2 Min @ 16/20 PT/Shin Box Rotation/Frog Jump 2×10/10/10 (30s) Conditioning Metcon (AMRAP – Reps) 2MIN Stations Station1: Rope Climb (S-Ft On Ground, Rx-Traditional, Rx+Legless) – Max Reps Station2: Plank/Glute Bridge Station3: Assault Bike – Max Cals Station4: Sky Dive/Wall Sit Station5: Burpee –...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride McKenzie Press-Up/Scorpion Kick/Iron Cross 2×10/10/10 (No Rest) Parnter BB Rack Rotation + Front Squat + Rack Hold 2x5e/5/15s (Partner Rest) Strength/Power Front Squat (5@Bar, 5@50%, 3@60%, Then 3×5@60-65% or HBD WT) *2-3 Min Rest *3010 Tempo – ALL Pretty Conditioning Metcon (Time) For Time Cash-In: 400m Run...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Sprint + Bear Crawl 2 Min (Partner Rest) PVC Halo/SL Wall Reach/Pull Plus 2x5e/5e/10 (30s) Skill Practice Toes-To-Bar (12-15 Min) Step 1: Hollow + Arch Hold 2x10s Each (60s) Step 2: Basic Kip – Slow Motion 2×5 (60s) Step 3: Kip + K2C 2×3-5 (60s) Step...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Squat Thrust Ladder 2×1-5 (30s) PT/TMC/Air Squat 2×10/10/10 (30s) Strength/Power Strict Press (5@Bar, 5@50%, Then 3×5@60-65% or HBD WT) Strict Overhead Press*1.5-2 Min Rest *ALL PRETTY Conditioning Metcon (AMRAP – Reps) EMOM10 Min1: 200m Run (S-150m) Min2: 20s MAX OHS (S-PVC to 55/75, Rx-65/95) Use MB...Read More

Bluprint Fitness – CrossFit Warm-up 3 min row/run/ride Partner MB Toss 3 Min @ 16/20 PT/SL Wall Reach/Basic Kip 2×10/5e/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Team AMRAP20 600m Run (S-400m) 20 Burpee Pull-Ups (S-Burpee Ring Row) – Switch A.N. 20 Alt Lunges @ BW – Switch Every 10 20 Alt DB Snatch...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Sprint + Stiff-Legged Bear Crawl 2xGLap (Partner Rest) PVC Halo/Air Squat/Banded Rev Fly 2x5e/10/10 (30s) TD WOD Prep 1. Muscle Clean + Rack Rotation + 2s Pause FS 2×5/5e/5 @ Bar (60s) 2. Thruster 3×5 Building In Wt (60s) Conditioning Metcon (Time) Half CF Open 17.5...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Burpee Ladder 2×1-5 (30s) PT/TMC/SL Box Squat 2×10/10/5e (30s) Conditioning Mary Meets Cardio (AMRAP – Rounds and Reps) 5-Min AMRAPs Cash In: 300m Row/Ski or 20/25 Cal AB MAX 5 HSPU (SO1-5 Inchworm Walks, SO2-C2F, Rx-HSPU) 10 Alt Pistols (S-Alt Lunge, Rx-Alt Pistol) 15 Pull-Ups (S-Ring...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Spider Lunge + Skip 2xGLap (Partner Rest) Mckenzie Press-Up/Frog Jump/SL Glute Bridge 2×10/10/10e (No Rest) Strength/Power Option 1 : Deadlift (If you DID NOT test on Saturday at DL & Donuts) Option 2 : Snatch Grip RDL (If you DID test on Saturday at DL &...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner F/B Sprint Relay 2 Min (Partner Rest) KB Ribbon/Goblet Lunge/Toe Tap 2×10/5e/20 (No Rest) Skill Practice Double-Unders (10-12 Minutes) 1. 30 Singles 2. No Rope Singles 2×10 (60s) 3. No Rope Doubles 2×10 (60s) 4. Single-Single-Double 2×5 (60s) 5. Doubles Practice (Rest A.N.)...Read More