Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Sprint Relay 2 Min PT/Air Squat/Pull Plus 2x10e (30s) Strength/Power Floor Press (5@Bar, 5@LBD WT, 4×5@HBD WT ) *90sec Rest *Suggested Start WT: S-55/75, Rx-75/105, Rx+95+/135+ *Use Appropriate WT for FULL ROM w/ 3010 Tempo Conditioning Metcon (Time) 3RFT 10 T2B (S-Sit Up/HKR) 15 Wall Ball...Read More

Bluprint Fitness – CrossFit Warm-up 3 min row/run/ride Partner Dyna Hoops 2 Min @ 14+/16+ PVC Halo/Air Squat/SL Glute Bridge 2x5e/10/10e (30s) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP30 5 TNG Power Snatch (S1-35/45, Rx-55/75, Rx+65+/95+) 10 Burpee Bar Hop (S-Step Over) 20 Alt Lunge @ BW 600m Run *Record Total Rds + Reps...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Crab Walk + Sprint 2xGLap (Partner Rest) PT/TMC/Basic Kip 2×10/10/10 (30s) TD WOD Prep 1. BB Power Clean + Rack Rotation + FS 2×5/5e/5 @ Bar 2. Thruster 3×5 Building Wt (60s) Conditioning CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps) Complete...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner MB Transfer 2 Min @16/20 OH Arm Swings/Lateral Lunge/Squat Thrust 2×10/5e/5 (30s) Conditioning Metcon (AMRAP – Reps) Partner AMRAP20 P1: 300m Run P2: Sled Pull/Push – MAX Glengths Pull Wt: S-45/70, Rx-70/90, Rx+90/135 Push Wt: S-Sled ONLY, Rx-30/50, Rx+50/90 *Switch Every 300m Run – Record Total...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Oklahoma Sprint Relay 2 Min (Partner Rest) PT/TMC/Pull Plus 2×10/10/10 (30s) Strength/Power Strict Press (Work up to 1RM) Strict Overhead Press5@Bar, 5@50%, 3@60%, 2@70%, 1@80%, 1@90%, 1@95 or 100%, 1@100%+ (IF Applicable) *DONE AFTER FIRST MISS – Record 1RM *18-Minute Running Clock Conditioning Metcon (AMRAP –...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Sprint + Stiff Legged Bear Crawl 2xGLap (Partner Rest) McKenzie Press-Up/Iron Cross Kick/Scorpion Kick 2×10/10/10 (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

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Burpee Ladder 2×1-5 (30s) PVC Halo/Shin Box Rotation/Air Squat 2x5e/5e/10 (No Rest) Strength/Power DB SA Row (5e@LBD WT, Then 3x8e@HBD WT) Single arm row performed on a bench/box.*90s Rest *Use Appropriate WT for FULL ROM w/ 3010 Tempo *Suggested WT: S-15/25, Rx-20/35, 30+/50+ Conditioning Metcon (AMRAP...Read More

Bluprint Fitness – CrossFit Warm-up 3 min row/run/ride Partner Sprint Relay 2 Min (Partner Rest) PT/Air Squat/Basic Kip 2×10/10/10 (30s) Conditioning Zero Dark 40 (AMRAP – Reps) 4 Rounds 10 TGU (S-AC, Rx-30+/40+) 15 Pull-Up (S-Jumping/Ring Row, Rx-Chin) 15 Thruster (S-35/55, Rx-65/95) 20 Bar Facing Burpee 400m Run IF Finished Before 40 Minutes: MAX Cal...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Skip + Bear Crawl 2xGLap (Partner Rest) PT/OHS/SOTS Press 2x10e (30s) TD WOD Prep 1. PVC Turnover Drill 1×3 (Group) 2. BB Muscle Snatch + OHS 2×3/3 @ PVC to Bar (30s) 3. Power Snatch + Rope Skip 3×5/15 Building In Wt (60s) Conditioning CrossFit Games...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Locomotor Movements 3 Min F-B Arm Swings/Wall High Knee/Superman 2×10/5e/10 (30s) Conditioning Metcon (Calories) Partner 90sON/90sOFF (21 Min Running Clock) P1: 200m Run + Max Cal Row/Ride/Ski P2: Rest 7 Rounds Each *Record Total Team Cals Cool Down Partner 400m Awkward Carry (Switch A.N.) Options: 2 Large...Read More