Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Spider Lunge + Back Pedal 2xGLap (Partner Rest) PT/OHS/SOTS Press 2x10e (30s) PVC Turn Over Drill 2×3 (Group) Skill Practice Snatch (Hang Power Snatch + OHS) 3+3@Bar, 2+3@50%, 2+2@60%, Then 3×2+2@70-75% or HBD WT *1-2 Min Rest *IF No Numbers – Work Up To Comfortable HBD...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride 2 Burpee Broad Jumps + Sprint 2xGLap (Partner Rest) McKenzie Press-Up/Scorpion Kick/Iron Cross 2×10 (No Rest) Strength/Power Bent Over Row (5@Bar, 5@LBD WT, Then 3×8@HBD WT w/ 3010 Tempo) *1.5-2 Min Rest *Suggested Wt: S-Bar to 55/75, Rx-65/95, Rx+85/135 Conditioning Metcon (Time) 3RFT 8 DL (S1-65/95, S2-95/135,...Read More

Bluprint Fitness – CrossFit Warm-up 3 min row/run/ride Partner MB Transfer 2 Min @ 16/20 PT/Lateral Lunge/Pull Plus 2×10/5e/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP30 800m Run 60 Cal Row/Ride/Ski 40 Alt Lunges @ BW 20 Pull-Ups (S-Jumping/Ring Row, Rx-Chin, Rx+C2B) *Record Total Rds + Reps Cool Down 400m SA Farmer Carry...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Banded Bear Crawl 2xGLap (Partner Rest) McKenzie Press Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (30s) TD WOD Prep 1. PVC Clean Turn Over Drill 2×3 (30s) 2. Power Clean + Rack Rotation + Push Press 2×5/5e/5 @ Bar (60s) 3. C&J 3×3 Building In Wt (60s) Conditioning...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner MB Toss 2 Min 16/20 KB Ribbon/Frog Jump/Basic Kip 2×10/10/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP20 8 Sit-Ups 8 DB Hang Clean & Jerk (S1-AC, S2-20/30, Rx-35+/50+) 8 Cal Row *Switch Every Completed Round *Record Team Name/Rds + Reps Cool Down Partner...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner MB Toss 2 Min 16/20 KB Ribbon/Frog Jump/Basic Kip 2×10/10/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner CF Open 18.1 AMRAP20 8 T2B (S-Sit Up/HKR) 10 DB Hang Clean & Jerk (S1-AC, S2-20/30, Rx-35+/50+) 12 Cal Row *Switch Every Completed Round *Resting Partner Holds...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Squat Thrust Ladder 2×1-5 (30s) PT/Shin Box Rotation/Air Squat 2×10/10/10 (No Rest) Banded Face Pull 2×12 (30s) Strength/Power Strict Press (5@Bar, 5@50%, 3@60%, Then 3×8@60-65% or HBD WT) Strict Overhead Press*ALL PRETTY – Take Conservative # Approach Conditioning Metcon (Time) 3RFT 5 Sumo DL (S1-65/95, S2-95/135,...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Speed Ladder: 2x High Knees/3 Hop Single In/Icky PVC Halo/F-B Leg Swing/Vertical Jump 2x5e/10e/5 (No Rest) Skill Practice Double-Unders (Practice 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.) *Record...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Crab Walk + Sprint 2xGLap (Partner Rest) PT/TMC/SL Glute Bridge 2×10/10/10 (30s) 3s Pause Air Squat 2×5 (30s) Strength/Power Back Squat (5@Bar, 5@50%, Then 3×8@60-65% or HBD WT) *1.5-2 Min Rest *ALL PRETTY – Take Conservative # Approach Conditioning Metcon (AMRAP – Reps) AMRAP7 3 Muscle...Read More

Bluprint Fitness – CrossFit Warm-up 3 min row/run/ride Partner Oklahoma Sprint Relay 2 Min (Partner Rest) F-B Arm Swings/Lateral Lunge/Tuck Jump 2×10/5e/5 (No Rest) Conditioning Metcon (Calories) Partner AMRAP23 P1: 200m MB Transfer @ 16/20 P2: Row/Ride/Ski – MAX Cals Switch Every 200m *Record Total Cals Cool Down Team OH Slosh Pipe Hold 7.5-9 Min...Read More