Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Spider Lunge + Sprint 3xGLap (Partner Rest) PT/PVC Hinge/SL Glute Bridge: 2×10/10/10e (30s) Strength/Power Split Squat (8e@BW, 5e@LBD WT, Then 3x8e@HBD WT ) *1.5-2 Min Rest *Suggested Start WT: S-Bar, Rx-55/75, Rx+75+/105+ *2010 Tempo Conditioning Metcon (AMRAP – Reps) 9-Minute EMOM Min 1:...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/TMC/Banded Reverse Fly: 2×15/10/5 (30s) Pull Plus + Air Squat: 2×10/10 (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...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Bear Crawl + Back Pedal 2xGLap (Partner Rest) PT/Spider Lunge/Frog Jump 2×10/10/10 (30s) Conditioning 1: Metcon (Calories) 8-12 Push-Ups (S-Neg2Knee/Elevated, Rx-C2F, Rx+HSPU) 15 Stroke Row (Max Cals) *3 Rounds – 2 Min Rest *Record Calories 2: Metcon (Time) 8 Unbroken Thrusters (S-AC to...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Speed Ladder Drills: 2xHigh Knee/Scissors-L/Scissors-R PVC Halo/Pull Plus/SL Glute Bridge 2x10e/10/10e (No Rest) Conditioning Metcon (AMRAP – Rounds and Reps) 20-Min AMRAP 5 Sumo DL (S-AC to 115/155, Rx-135/185, Rx+155/225) 10 Pull-Ups (S-15 Kips, Rx-Chin, Rx+7 MUs) 20 Lateral Hops 800m Run *Record Total...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner Dyna Hoops 2 Min @ 14+/16+ PT/Air Squat/Push-Up 2×15/10/5 (30s) Strength/Power Clean and Jerk (3@Bar, 3@50%, 2@60%, Then 3×2@65-75% or HBD WT ) *1.5-2 Min Rest *USE APPROPRIATE WT – Speed/Form Focus Conditioning Metcon (Time) 3 RFT 15 Burpee Bar Hops 10 KBS...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Crab Walk + Sprint 3 Min (Partner Rest) Basic Kip/Lateral Lunge/Broad Jump 2×10/5e/5 (30s) 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...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Banded Runs: 2xForward/Lateral-L/Lateral-R/Backwards (Partner Rest) PT/TMC/Air Squat 2x10e (30s) Strength/Power Front Squat (5/5/3/2 Then 3×2@75-80% or HBD WT w/2s Pause) 5@Bar, 5@50%, 3@60%, 2@70%, Then 3×2@75-80% or HBD WT w/2s Pause *2-3 Min Rest *ALL PRETTY – Pick Appropriate WT *Pause Only on...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner Spider Lunge + Sprint 2xGLap (Partner Rest) PT/McKenzie Press-Up/Push-Up 2×10/10/5 (30s) BB Power Clean + Dip Hold: 2×5+10s @ Bar (30s) Conditioning Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips“Elizabeth” 21-15-9 For Time Clean (S-AC to 85/115, Rx-95/135) Ring Dip (S-Box Dip/Steel...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Dyna Hop + Transfer 3 Min @ 16/20 KB Ribbon/Scorpion Kick/Toe Taps 2×10/10/30 @ 20+/30+ (No Rest) Conditioning Metcon (AMRAP – Rounds and Reps) 20-Min AMRAP 5 BB Bent-Over Rows (S-35/55, Rx-55/75, Rx+65/95) 10 Front Rack Lunge (Same WT as Above) 50 DUBS...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride “You’ve Been Served” 3 Minutes (5 Burpee Penalty) PT/Air Squat/Vertical Jump 2×15/10/5 (30s) Strength/Power Clean and Jerk (Hang Clean/FS/Push Press) 2/2/2@Bar, 2/2/2@50%, Then 1/1/2@60%, 1/1/2@65%, 1/1/2@70% *1.5-2 Min Rest *USE APPROPRIATE WT – *Unbroken Reps aka No Drop Conditioning Metcon (AMRAP – Reps) 12-Min...Read More