Bluprint Fitness – CrossFit Warm-up 3 min row/run/ride Speed Ladder: 2xHigh Knees/Lateral Hand Walk Left/Lateral Hand Walk Right PT/Lateral Leg Swing/Burpee 2×10/10e/5 (30s) Conditioning Metcon (AMRAP – Reps) 4 Min Stations Station 1: Assault Bike – Max Cals Station 2: Ski – Max Cals Station 3: Run – Max Distance (100m = 1 Rep) Station...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Spider Lunge + Sprint 2xGLap (Partner Rest) PT/Air Squat/Pull Plus 2x10e (30s) TD WOD Prep 1. Power Snatch + BTN Push Press + OHS 2x3e @ Bar (60s) 2. Basic Kip 2×10 OR Ring Kip Swing 2×5 Conditioning Crossfit Games Open 18.3 (Ages 16-54) (Time) 2...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Traveling KBS + Transfer @ 20+/35+ 2xGLap (Partner Rest) PT/Frog Jump/Basic Kip 2x10e (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP22 4 TGU(S-AC to 20/30, Rx-35/50) – Switch Every 2 12 Thruster(S-Bar to 55/75, Rx-65/95) – Switch Every 6 20 T2B(S-Sit Up/HKR) – Switch...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Burpee Ladder 2×1-5 (30s Rest) PVC Halo/Shin Box Rotation/SA Push Plus 2x5e/5e/5e (30s) Strength/Power Strict Press (5, 5, 3, Then 5, 3, 2, 1+10s OH Hold) Strict Overhead Press5@Bar, 5@50%, 3@65%, Then 5@70%, 3@75, 2@80%, 1@90% + 10s OH Hold or HBD WT *ALL Pretty –...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner MB Toss 2 Min @ 16/20 McKenzie Press-Up/Scorpion Kick/Iron Cross Kick 2×10 (No Rest) Skill Practice Sandbag Practice (15 Min) 15-Minutes 1. Ground 2 Hip 2×3 2. Ground 2 Over Shoulder 2×4 (Alternate Shoulders) 3. Sandbag Carry 5xGLap (Line Rest) *Establish YOUR Pick Up Technique* *Rest...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner MB Bear Crawl + Transfer 2 Min (Partner Rest) PT/TMC/3s Pause Air Squat 2×10/10/5 (No Rest) Strength/Power Overhead Squat (5@Bar, 5@30-40%, 5@50%, Then 3×5@60-70% or HBD WT ) *1.5-2 Min Rest *IF No Numbers – Appropriate WT for FULL ROM Conditioning Metcon (Time) For Time Cash...Read More

Bluprint Fitness – CrossFit Warm-up 3 min row/run/ride Partner MB Transfer 2 Min @ 16/20 (Partner Rest) PT/Air Squat/Inchworm 2×10/10/5 (30s) Conditioning 3xAMRAP8 Cash In: 800m Run Then 12 Alt Pistols (S1-Alt Lunge, S2-Pistol Variotin, Rx, Free Standing Pistol 20 T2B (S1-Sit Up/HKR, S2-HKR/T2B Combo, Rx-T2B) 28 Cal Row/Ride/Ski *Rep Score For Each AMRAP (60...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Frog Jump Ladder 2×2-8 (30s) OH Arm Swings/TMC/Supermans 2×10/10/10 (30s) TD WOD Prep 1. Power Clean + Rack Rotation + FS 2×5/5e/5 @ Bar (60s) 2. FS 3×3 Building In Wt (60s) Conditioning BB CF Open 18.2 (Time) 1-2-3-4-5-6-7-8-9-10 Reps For Time: Front Squat (S-Bar to...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Bear Crawl + Skip 2xGLap (Partner Rest) PT/Shin Box Rotation/SL Wall Reach 2×10/10/5e (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP20 400m Run (Together) HS Walk (S1-32 Pike Shoulder Taps, S2-8 Wall Walks, Rx-48′, Rx+96′) – Switch A.N. 40 KBS (S-AC to 20/30, Rx-35/50,...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner MB Toss 2 Min @ 16/20 PVC Halo/Frog Jump/Basic Kip 2x5e/10/10 (30s) SA Push Plus 2x10e (No Rest) Strength/Power Strict Press (5@Bar, 5@50%, 3@60%, Then 5@65%, 5@70%, 5+@75% ) Strict Overhead Press*1.5-2 Min Rest *ALL Pretty – Last Set Plus Set Conditioning Metcon (AMRAP – Reps)...Read More