Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Box Sprint Relay 3 Min (Teams of 2-3 Partner Rest) McKenzie Press-Up/Scorpion/Iron Cross 2×10/10/10 (No Rest) Strength/Power Bent Over Row (5@Bar, 5@LBD WT, Then 4×5@HBD WT) *1-1.5 Min Rest *Suggested WT: S-Bar to 55/75, Rx-65/95, Rx+85+/135+ *3010 Tempo Conditioning Metcon (Time) For Time 15 DL (S-Bar to...Read More

Bluprint Fitness – CrossFit Warm-up 3 min row/run/ride Partner Carioca 2 Min (Partner Rest) PVC Halo/Air Squat/Basic Kip 2x10e/10/10 (30s) Conditioning Metcon (Distance) E90S Player 1: 5 Pull-Ups (S-Jumping/Ring Row, Rx-Chin, Rx+C2B) 10 Push-Ups (S-Knee/Elevated, Rx-C2F, Rx+HSPU) MAX Distance Row/Ride/Ski Player 2: REST *7 Rounds Each – Switch Every 90s *Record Total Meters (Bike 0.00006...Read More

Bluprint Fitness – CrossFit Warm-up 3 min row/ride/run Partner Skip + Back Pedal 3 Min (Partner Rest) PT/OHS/SOTS Press 2x10e (30s) TD WOD Prep Muscle Snatch + BTN Strict Pres: 2x5e/5 @ Bar (60s) Jump Rope Singles: 2×30 (60s) 5 Min Ath Specific Prep (Snatch Focus) Conditioning CrossFit Games Open 11.1 and 14.1 (AMRAP –...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Air Squat Ladder 2×2-8 Up by 2’s (60s Rest) Basic Kip/TMC/HS Hold 2x10e (30s) Conditioning Metcon (AMRAP – Rounds and Reps) 20-Min AMRAP 20 Cal Row/Ride/Ski 15 T2B (S-HKR) 10 Thruster (S-Bar to 55/85, Rx-65/95, Rx+85/125) HS Walk (S1-4 Box Pike Rotations, Rx-24′ HS Walk, Rx+48′...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Locomotor Movements 3-5 Minutes McKenzie Press Up/SL Wall Reach/3s Pause Air Squat 2×10/5e/5 (No Rest) Strength/Power Back Squat (5@Bar, 5@50%, 3@60%, Then 3@60%, 3@70%, 3@75-80%) *w/ 5-3-1 Pause @ Bottom *1-2 Min Rest *IF No Numbers – Follow Rep Scheme Above to Find Set HBD WT *20-Minutes...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner MB Toss 3 Min @ 16/20 PVC Halo/Air Squat/Basic Kip 2x5e/10/10 (30s) Strength/Power Hang Power Clean + Push Jerk (3+3@Bar, 3+3@LBD WT, Then 4×5+5 @ HBD WT ) *1.5 Min Rest *Unbroken Reps – All HPC Followed By All PJ – Choose Appropriate WT *Suggested WT:...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Sprint Relay w/ 1 Burpee Start 3 Min (Partner Rest) PT/Shin Box Rotation/SA Push Plus 2×10/5e/10e (No Rest) Strength/Power Bulgarian Split Squat (5e@BW, 5e@LBD WT, Then 3x8e@HBD WT w/ 2010 Tempo) Back Foot Elevated on Box/Bench*DBs in Farmer Carry Position *1-1.5 Min Rest *Suggested WT: O1-BW, O2-15/20,...Read More

Bluprint Fitness – CrossFit Warm-up 3 min row/run/ride Partner MB Thruster Ladder: 2×2-8 @ 10+/16+ (30s) Foward-Back Arm Swings/SL Wall Reach/Basic Kip 2x10e/5e/10 (30s) Conditioning Metcon (AMRAP – Reps) 20-Min Team AMRAP 3 Rounds 20 Sumo DL (S-65/95, Rx-135/185, Rx+155/225) 30 T2B (HKR/Sit-Up) 40 Wall Ball (S-AC, Rx-16/20) 50 Lateral Hops *IF/WHEN 3 Rounds Are...Read More

Bluprint Fitness – CrossFit Warm-up 3 min row/ride/run Partner Butt Kicks + Lateral Slide 2 Min (Partner Rest) PT/Air Squat/SA Push Plus 2×10/10/10e (30s) TD WOD Prep TD WOD Prep BB Rack Rotation + FS: 2x5e/5 @ Bar (60s) Bar Facing Burpee: 2×5 (60s) 5 Min Ath Specific Prep (Thruster Focus) Conditioning Metcon (Time) For...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Locomotor Movements 3 Min PT/OHS/Basic Kip 2x10e (30s) Conditioning Metcon (Weight) E2MIN (20-Min) 1 Squat Snatch (S-PVC to 75/115, Rx-85/135, Rx+105+/155+) 5 Pull-Ups (S1-Ring Row/Jumping, S2-2 to 3 Chin, Rx-5 Chin) 10 Push-Ups (S1-Elevated/DB Floor Press, S2-5 C2F, Rx-10 C2F) 10 Alt Lunges @ BW *Building Sets...Read More