Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Jumping Jacks/TMC/Push Plus 2×20/10/10 (30s) Wall Squat 2×8 (30s) Conditioning Metcon (AMRAP – Reps) 15-Minute EMOTM Minute 1: 20s Burpee Tuck Jump (Max Reps) Minute 2: 30s Deep MT Climbers (Max Reps) Minute 3: 40s Wall Sit Record Total Reps Cool Down Supermans (3×12...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Frog Jump Ladder 2×1-5 PT/TMC/Burpee 2×15/10/5 (30s) Conditioning 12 Days of Bluprint 2.0 (Time) For Time Complete the exercises below following the rep scheme that mimics the 12 Days of Christmas Song (1, then 2/1, then 3/2/1, then, 4/3/2/1, etc.). 1 Pull-Up (S-Jumping...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run Partner SB Bounce Relay 3 Min PVC Halo/Frog Jump/Supermans 2x8e/8/8 (30s) Strength/Power Floor Press (Strength Ladder 6-1) 6@Bar, 5@50%, 4@60%, 3@70%, 2@80%, 1@90%, 1@95-100% or HBD WT *1-3 Min Rest *ALL PRETTY *Use A Spotter! Conditioning Metcon (AMRAP – Reps) 1-Minute Stations Station 1:...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements Burgener Series (High Hang Clean) + Jerk 2x3e @ Bar (30-60s) Strength/Power 1: Clean and Jerk (3/3/2/1/1 Then Work Up to 1st Miss) 3@Bar, 3@50%, 2@60%, 1@70%, 1@80%, Then Work Up in 5-15 lb Increments Until 1st Miss *90-120s Rest...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner MB Transfer 3 Min @ 16/20 PT/Lateral Lunge/Kip 2×10/5e/10-15s (30s) Conditioning AMBER (Time) For Time: 6-9-12-15-6 Pull-Up (S-Jumping 2s Negative/3010 Ring Row, Rx-Chin, Rx+C2B) Burpee Power Clean (S-35/55, Rx-65/95, Rx+95+/135+) Row (Cals) Air Squat Record Time Cool Down Hollow Hold (2-3x20s *1 Min...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner Crab Walk + Back Pedal 3xGLap (Partner Rest) PVC Halo/Air Squat/Burpee Broad Jump 2x5e/10/3 (30s) Athletics Exploive MB Toss (2 Warm-Up Tosses @ 60-70%, Then 3 Attempts ) From a kneeling position – max distance forward MB Toss 14/20*1 Minute Rest *Record Longest...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner MB Toss 3 Minutes @ 16/20 KB Ribbon/Pull Plus/Inchworm 2×10/10/5 @ 20+/30+ (30s) Skill Practice Halting Strict Pull-Up (4×3 *1.5-2 Min Rest) Strict chest-2-bar pull-ups with a 3s pause in three positions: top, middle, and bottom.*3s Pause: Top/Middle/Bottom *(S-Banded, Rx-Chin) *STAY HOLLOW w/...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/TMC/Wall Squat 2×10/10/10 (30s) Snatch Balance + OHS + Bottom Hold 2×3/3/5s @ Bar (60s) Strength/Power 1: Snatch (3/3/2/1/1 Then Work Up to 1st Miss) 3@Bar, 3@50%, 2@60%, 1@70%, 1@80%, Then Work Up in 5-15 lb Increments Until 1st Miss *HOOK GRIP...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Spider Lunge + Sprint 3xGLap (Partner Rest) PVC Series: PT/OHS/SOTS 2×15/10/5 (30s) Strength/Power Overhead Squat (5@Bar, 5@50%, 3@60%, Then 3×3@70-75% or HBD WT ) *1.5-3 Min Rest *Use Ball IF Necessary – ALL PRETTY Conditioning Metcon (Time) 3 RFT 3 Squat Clean (S-35/55,...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Sprint Relay 3 Minutes PT/Air Squat/Burpee Broad Jump 2×10/10/3 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner 22-Min AMRAP (Teams of 2-3) 10 Synched Squat Thrust 10/15 Front Squats (S-35-55/55-75, Rx-65/95, Rx+95+/135+) – Switch Every Rep 30/45 Ball Slam Bar Hops (S-AC,...Read More