Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner MB Toss 2 Min @ 16/20 PVC Halo/Lateral Lunge/Wall Angels 2x10e/5e/10 (30s) Strength/Power Strict Press (5, 5, 3, Then 3, 2, 1, 1+) Strict Overhead Press5@Bar, 5@50%, 3@60%, Then 3@70%, 2@80%, 1@85%, 1+@85-90% *1-2 Min Rest *All Pretty & Last Set = PLUS SET *16 Minute...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride ROWling 2x168m (Burpee Penalty) OH Arm Swings/Frog Jump/SL Wall Reach 2×10/10/5e (No Rest) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP20 50 Cal Row/Ski 20 Alt DB Snatch (S-AC, Rx-20/30, Rx+35/50) 30 Cal Row/Ski 20 Alt Lunges @ BW 10 Cal Row/Ski *Record Total Rds + Reps...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride ROWling 2x168m (Burpee Penalty) OH Arm Swings/Frog Jump/SL Wall Reach 2×10/10/5e (No Rest) Skill Practice Pistols (15 Minutes) 1. Reverse Lunge w/ Toe Tucked 1x5e (30s) 2. Reverse Lunge w/ Toe Pointed 1x3e (30s) 3. Lunge w/ Foot Up 1-2x2e (30s) 4. Box Step Up w/ Slow...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Spider Lunge + Sprint 2xGLap (Partner Rest) PT/Air Squat/Basic Kip 2x10e (No Rest) Strength/Power Front Squat (5@Bar, 5@50%, 3@60%, 2@65%, Then 3×3@70-75% or HBD) *2010 Tempo *18 Min Running Clock (1-2 Min Between Sets) *Use Appropriate WT for FULL ROM Conditioning Metcon (AMRAP – Reps) AMRAP8...Read More

Bluprint Fitness – CrossFit Warm-up 3 min row/run/ride Rowling: 2x166m (Burpee Penalty) PT/TMC/Basic Kip 2×10/10/10 (30s) Conditioning Cindy Meets the Run Remix (AMRAP – Rounds and Reps) AMRAP30 5 Pull-Ups (S-Ring Row/Jumping, Rx-Chin, Rx+C2B) 10 Push-ups (S-Elevated/Knee, S2-Neg2Knee, Rx-C2F) 15 Air Squats 600m Run Bring Vest IF Applicable Record Total Rounds + Reps Mobilize Chest...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Broad Jump + Back Pedal 2xGLap (Partner Rest) PVC Halo/3s Pause Air Squat/Rev Fly 2x5e/5/10 (30s) TD WOD Prep 1. PVC Turnover Drill 1×3 (Group) 2. BB Power Clean + Rack Rotation 2×5/5e @ Bar (30s) 3. Power Clean 3×3 Building Wt + Push Up Variation...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Banded Lateral Shuffle 2xGLap (Partner Rest) PT/SL Wall Reach/Pull Plus 2×10/5e/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP20 12 Strict Pull-Ups (S1-20 Ring Row, S2-Kipping Chin, Rx-Strict Chin) – Switch A.N. 16 Burpee Bar Hops (S-Step Over) – Switch Every 4 20 Front...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride 3 Burpee Sprint Relay 2 Min (Partner Rest) OH Arm Swings/Rev Lunge/SA Push Plus 2×10/5e/5e (30s) BB Rack Rotation + Strict Press 2x5e/5 @ Bar (30s) Strength/Power Push Press (Strength Ladder) 6@Bar, 5@50%, 4@60%, 3@70%, 2@80%, 1@90%, 1@100%, 1@100%+ *If Applicable *ALL Pretty (16 Minute Running Clock)...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Frog Jump Ladder 2×2-8 (30s) PVC Halo/Shin Box Rotation/SA Push Plus 2x5e/5e/10e (No Rest) Skill Practice Toes-To-Bar (15 Minutes) Step 1: Hollow + Arch Hold 2x10s Each (60s) Step 2: Basic Kip – Slow Motion 2×5 (60s) Step 3: Kip + K2C 2×3-5 (60s) Step 4...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Sprint + Stiff-Legged Bear Crawl 2xGLap (Partner Rest) PT/Air Squat/Basic Kip 2x10e (No Rest) Strength/Power BB RDL (3@Bar, 3@LBD WT, Then 3×8@HBD WT) Romanian Deadlift*1.5-2 Min Rest *Suggested WT: S-65/95, Rx-95/135, Rx+125/185 *Use Appropriate WT for FULL ROM (15 Min Running Clock) Conditioning Metcon (Time) 3RFT 400m...Read More