Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Rowling 2×75 (Squat Thrust Penalty) Big Arm Circles/TMC/Pull Plus 2x10e/10/10 (30s) Conditioning Metcon (Time) Team 3RFT (2-3 Athletes) 20 Pull-Ups (S-Jumping, Rx-Chin, Rx+C2B) – Switch Every 5 30 DL (S-65/95, Rx-95/135, Rx+135+/185+) – Switch Every 5 40 WB (S-AC, Rx-16/20) – Switch Every...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Locomotor Movements PT/Frog Jump/Push-Up 2×10/10/5 (30s) TEST Option 1: 1 Mile Run (Time) Option 2: 2K Row (Time) Option 3: 7-Minute Burpee (Reps) *Record Time or Reps 1-Mile Run (Time) Max Effort 1-Mile Run 2k Row (Time) Max Effort 2k Row 7 Minute Burpee...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Obstacle Sprint Relay 3 Minutes (Partner Rest) PVC Halo/Pull Plus/Rev Lunge 2x10e/10/5e (30s) Conditioning Metcon (AMRAP – Rounds and Reps) 20-Minute AMRAP 10 T2B (S-HKR/Sit-Up) 10 Alt Pistols (S-20 Alt Lunges) 10 Power Snatch (S-35/55, Rx-65/95, Rx+95+/135+) 600m Run *Record Total Rds +...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/OHS/SOTS 2x10e (30s) Snatch Balance + OHS 2×3+3 @ Bar (30s) Strength/Power 1: Snatch (3@Bar, 3@50%, 2@60%, 1@70%, Then 3×2@80%) *1-2 Min Rest *15 Minutes – No More Than 10s Between Reps 2: Clean and Jerk (Complex – Power Clean + Hang...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner MB Transfer 3 Minutes @ 16/20 KB Ribbon/KB Goblet Squat/Basic Kip 2×10/10/10 @ 20/30 (30s) Strength/Power Thruster (5@Bar, 5@50%, 3@65%, Then 4×3@75-85% or HBD WT) *2 Min Rest *Suggested Wtd Sets: 75/80/80-85% *Based off 1RM Thruster Conditioning Metcon (AMRAP – Reps) 8-Minute AMRAP...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Over-Under Relay 2x (2 Teams) PT/TMC/Air Squat 2×10/10/10 (30s) Conditioning Small (Time) 3 Rounds for time of: 1000m Row 50 Burpees 50 Box Jumps, 24″ 800m RunIn honor of U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, died on February 12, 2009To...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/Spider Lunge/SL Wall Reach 2×10/10/5e (30s) Front Squat + Push Press: 2×5+5@Bar (30-60s) Strength/Power 1: Clean and Jerk (Clusters) 3@Bar, 3@50%, 2@60%, 2@70, Then 3×1-1-1 Cluster@75/80/80-85% or HBD WT *2-3 Min Rest *20-Minutes Based On 1RM C&J *30s Between Cluster Reps 2:...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Roxanne (Frog Jump) McKenzie/Scorpion/Iron Cross 2x10e (No Rest) Strength/Power Snatch Grip RDL (5@Bar, 5@LBD WT, Then 3×12@HBD WT ) *2 Min Rest *Suggested WT: S-65/95, Rx-95+/135+ *No Hook or Mix Grip Conditioning Metcon (AMRAP – Reps) 12-Min EMOM Min 1: 6 Front Squats (S-AC,...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up 3 Min Run/Row/Ride Locomotor Movements PT/OHS/SOTS 2x10e (30s) Strength/Power Snatch (Halting Hang Snatch) 3@Bar, 3@50%, 2@60%, Then 3×2@65-75% (1.5-2 Min Rest) *15-Minutes – 2s Low Hang Pause Split Jerk (Heat Check) 3@Bar, 3@50%, 2@60%, 2@70, Then 1@80%, 1@90%, 1@95-100%, 1@100-105% IF Applicable (1-2 Min Rest) *20 Minutes to...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Banded Bear Crawl + Back Pedal 2xGLap Each PT/Air Squat/Basic Kip 2×10/10/10 (30s) Conditioning Metcon (AMRAP – Reps) 20-Minute AMRAP (Teams of 2-3) 4 Rounds: 5 Pull-Ups + 10 Push-Ups + 15 Air Squats 400m Run – Together (Banded) Push-Up/Pull-Up: S-Jumping/Knee, Rx-Chin/C2F *P1...Read More