Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Spider Lunge + Skip 2xGLap (Partner Rest) OH Arm Swings/Shin Box Rotation/3s Pause Air Squats 2×15/10/5 (30s) Strength/Power Back Squat ( 5-3-1 Pause) 5@Bar, 5@50%, 3@60%, Then 3@60%, 3@70%, 3@75-80% or HBD WT w/ 5-3-1 Pause *2 Min Rest *Rep1=5s/Rep2=3s/Rep3=1s *18-Minute Running Clock Conditioning Metcon (Time)...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Burpee Broad Jump + Back Pedal 2xGLap (Partner Rest) PT/Air Squat/Pull Plus 2x10e (30s) 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.) *Record Highest Consecutive...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Sprint Relay 2 Min (Partner Rest) McKenzie Press-Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (NR) Strength/Power Sumo Deadlift (5@Bar, 5@50%, 3@60%, 2@70%, Then 3×3@80% or HBD WT) *Suggested WT (IF No Numbers): S-95/135. Rx-155/205, Rx+205/275 *16 Min Running Clock Conditioning Metcon (AMRAP – Reps) EMOM12 Min1: 30s MAX...Read More

Bluprint Fitness – CrossFit Warm-up 3 min row/run/ride Partner Spider Lunge + Sprint 2xGLap (Partner Rest) PVC Halo/Frog Jump/HS Hold 2x10e/10/15s (30s) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP30 HS Walk (S-16 Pike Shoulder Taps, Rx-24′, Rx+48′) 12 DB Hang Clean & Jerk (S-AC, Rx-20/30, Rx+35/50) 20 Air Squats (use MB if necessary) 800m...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner 3 Inchworm + Sprint 2xGLap (Partner Rest) PT/OHS/SOTS Press 2x10e (30s) TD WOD Prep 1. PVC Turnover Drill 1×3 (Group) 2. BB Power Snatch + OHS 2×2/3 @ PVC to Bar (30s) 3. Full Snatch + Rope Skip Variation 3×2/10 (60s) Conditioning DUBS & Oly (Time)...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Burpee Ladder 2×1-5 (60s) PT/Shin Box Rotation/Supermans 2×10/10/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP21 Player 1 5 HSPU (S1-2 Wall Walks, S2-3 HSPU, Rx-5 Kipping, Rx+Strict) 8 Front Rack Lunges (S-Bar to 55/75, Rx-65/95, Rx+95/135) 100m Run Player 2 Rest *Switch Every...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Locomotor Movements 3 Min McKenzie Press Up/Air Squat/Pull Plus 2×15/10/5 (30s) Strength/Power Back Squat (5@Bar, 5@50%, 3@60%, Then 5@70%, 3@80%, 1+@85-90% ) *1.5-2 Min Rest *2010 Tempo w/ FULL ROM – No Excuses *18-Minute Running Clock Conditioning Metcon (AMRAP – Reps) 45/15 Circuit Station1: Pull-Ups (S-Dead Hang,...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner MB Transfer 2 Min @ 16/20 (Partner Rest) F-B Arm Circles/TMC/Wall Angels 2x10e/10/10 (30s) Skill Practice Strict Push-Up (12-15 Min) Unbroken Chest-2-Floor1. High Plank 2x20s (Hollow Focus) 2. Neg2Knee PU 2×3 (5s Negative – Elevate A.N.) 3. Strict Push-Up 4×5-10 (S-Elevated, Rx-C2F, Rx+Ring or Slow Tempo)...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Frankenstein + Bear Crawl 2xGLap (Partner Rest) PT/Air Squat/Basic Kip 2x10e (30s) Strength/Power Bent Over Row (5@Bar,5@LBD WT, Then 4×5@HBD WT w/ 3010 Tempo) *60-90s Rest *Suggested WT: S-Bar to 55/75, Rx-65/95, Rx+85+/135+ *15 Min Running Clock Conditioning Metcon (Time) 3RFT 5 Muscle Ups (S1-Burpee Ring...Read More

Bluprint Fitness – CrossFit Warm-up 3 min row/run/ride PT/TMC/Air Squat 2×10/10/10 (30s) BB Power Clean + Rack Rotation + FS 2×5/5e/5 @ Bar (30s) Squat Clean + Push Variation 3x2e Building Wt (60s) Conditioning TD18 (AMRAP – Reps) AMRAP9 Cash In: 600m Run Ascending Ladder by 2’s Squat Clean (S-65/95, Rx-95/135) T2B (S-HKR) Record Total...Read More