Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner Inverted KB Carry 3xGLa * Switch Hands Every Gle @ 10+/20+ (Partner Rest) PT/OHS/Broad Jump 2×10/10/GLe (Walk Back) Strength/Power Clean + Push Jerk ( 3@Bar, 3@50%, 2@60%, Then 3×2@70-75% or HBD WT) ALL PRETTY % Based on Clean & Jerk Conditioning Metcon (Time)...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner MB Toss 3 Minutes (14+/16+) PVC Halo/Frog Jump/Pull + 2x5e/10/10 (30s) Strength/Power Pull-ups ( 4×5-8 *90-120s Rest) S-4×5 Jumping Negatives 3010 Tempo Rx-Strict Chin Up 4×5 Rx+Strict Pull-Up w/ Various Grips 4×5-8 Conditioning Metcon (Time) 15 Min EMOTM 0-4: 5 KBS + GLength...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Wall Ball Ladder 2×1-5 @ 14+/16+ (60s) PT + TMC 2x10e (30s) Strength/Power Back Squat (8@40%, 5@50%, Then 3×8@55-65% 2010 Tempo ) *90-120s Rest *ALL PRETTY Conditioning Metcon (AMRAP – Rounds and Reps) 8-Minute AMRAP 3 Snatches (S-35/55, Rx-65/95, Rx+85+/135+) 6 OH Reverse...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/gym jog Partner MB Toss 3 Minutes (14+/16+) PT/Air Squat/Burpee 3×15/10/5 (30s) Conditioning Team Pass the Rock AMRAP (4-5 Athlete Teams) (AMRAP – Reps) 30 Minutes Station 1: 400m Run Station 2: Airdyne Sprint (For Calories) Station 3: Single KB Hold (30+/50+) Station 4: Wall...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/ride/run MB Bear Crawl 3xGLe @ 14+/20+ (Walk Back) PVC Complex: Halo/Strict Press/OHS 2x5e/5/10 (30s) Strength/Power Split Jerk (3/3/2/1/1/1 Then 1-3 Sets to Find 1RM ) TEST 3@Bar, 3@50%, 2@60%, 1@70%, 1@80%, 1@90% *1-3 Min Rest *ALL PRETTY Conditioning Metcon (Time) For Time Cash In:...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Squat Thrust Ladder 2×1-5 (60s) PT/Lat Lunge/Push + 2×10 (30s) Strength/Power Dips (4×5-8 (Strict Dips: S-Negative, Rx-Steel, Rx+Ring)) Chase each set w/ 10 Jumping Ball Slams (16/20) 90-120s Rest Conditioning Metcon (AMRAP – Reps) Team Sled Pulls (2-4) 8 Minute AMRAP – Switch...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride McKenzie Press Up + SL Glute Bridge + Air Squat 2x10e (30s) Tuck Jump 2×5 (30s) Strength/Power Snatch Grip Deadlift (8/5/3/3/2/1 *Then 1-3 Sets to Find 1RM) 8@Bar, 5@50%, 3@60%, 3@70%, 2@80%, 1@90%, Then 1-3 Sets to Find 1RM *1-3 Min Rest *ALL PRETTY...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Speed Ladder Plank Walk Relay 3 Minutes (2 Teams) KB Ribbon/Air Squat/Pull + 2x10e (30s) Skill Practice Gymnastic or Butterfly Kip Practice (12-15 Minutes) 2×10 Pull + 2x10s Kip 2×8 Box Gynastics or Butterfly Pull-Up 6-8 Minute Practice Rest Plenty Between Attempts – Active...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Tabata: Air Squat + KB Fig 8 (15+/30+) x 3 Minutes PT + Scorpion Kick 2x10e (30s) Strength/Power Front Squat (8/5/3/3/2/1 Then 1-3 Sets to Find 1RM ) TEST 8@Bar, 5@50%, 3@60%, 3@70%, 2@80%, 1@90%, Then 1-3 Sets to Find 1RM *1-3 Min Rest...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/gym jog Partner 200m Relay 3x Each Athlete PT/Air Squat/Burpee 3×15/10/5 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Team Filthy 50 Variation (Teams of 2-3) 25 Minute AMRAP 50 Box jump (S-Athlete’s Choice, Rx-20/24, Rx+24/30) 50 Squat Thrust 50 DU’s (S-100 Singles) 50 Walking...Read More