Bluprint Fitness – CrossFit Warm-up 3 min row/run/ride You’ve Been Served 2 Min (Burpee Penalty) PT/PVC Hinge/Burpee Broad Jump 2×10/10/3 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP23 15 DL (S-65/95, Rx-125/185, Rx+155/225) 30 T2B (S-Sit-Up/HKR, Rx-T2B) 100 DUB (S-Singles, Rx-DUBS) 400m Run/40 Cal AB/40 Cal Ski (Run Together/Ski-AB Switch Every 5 Cals)...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Spider Lunge + Skip 3xGLap (Partner Rest) PT/OHS/Inchworm 2x10e (30s) TD WOD Prep 1. PVC 3 Part Snatch Warm-Up: 2×3 Each (30s Rest) 2. Power Snatch 4×3 @ Building WT (60s Rest) Conditioning Isabel (Time) For Time: 30 Snatches, 135# / 95#*S1-AC to 65/95, S2-80/115, Rx-95/135...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Lateral Shuffle Relay 2 Min (Partner Rest) F-B Arm Circles/Air Squat/Pull Plus 2x10e (30s) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP20 8 MU (S-Burpee Ring Row, S2-Burpee Pull Up, Rx-Bar/Ring MU) 12 DB Thruster (S-AC to 15/20, Rx-20/30, Rx+35/50) 400m Run *Record Total Rds +...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner MB Bear Crawl + Transfer 2 Min @ 16/20 (Partner Rest) PT + Frog Jump 2x10e (No Rest) BB Hang Clean + Rack Rotation + Front Squat 2×3/5e/3 (Partner Rest) Strength/Power Hang Clean (Strength Ladder) 6@Bar, 5@50%, 4@60%, 3@70%, 2@80%, 1@90%, 1@100%, 1@100%+ (If Applicable) *Low...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Squat Thrust (3) Sprint Relay 2 Min (Partner Rest) PVC Halo/Lateral Lunge/Basic Kip 2x5e/5e/10 (30s) Skill Practice Handstand Walk (15 Minutes) 1. Wall Walk 2×2-3 2. Box Pike Walk 2×180 Degrees 3. Box Pike Shoulder Taps 2×8 4. Kick Up Walk Wall (Differing Distances) 2×1-5 5. Kick-Up...Read More

Bluprint Fitness – CrossFit Warm-up 3 min row/run/ride Partner Sprint Relay 3 Min PT/Lateral Lunge/Pull Plus 2×10/5e/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP20 8 Muscle Ups (S-Burpee Ring/Row, S2-Burpee Pull-Up, Rx-Bar/Ring MU) – Switch A.N. 20 Front Rack Lunges (S-Bar to 55/75, Rx-65/95, Rx+95/135) – Switch Every 10 40 Lateral Bar...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Locomotor Movements 3 Min PT/Air Squat/SA Push Plus 2x10e (30s) TD WOD Prep 1. Talk Standards 2. 2 Min Steady State (60s) Conditioning Pop Test 1-Mile Run (Time) 2K Ski (Time) 10-Min Assault Bike (Cals) 7-Min Burpee (Reps) *Choose 1 Option 1-Mile Run (Time) Max Effort 1-Mile...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Speed Ladder Drills: 2x High Knee/3 Hop + Single/2in2out Hop PVC Halo/SL Glute Bridge/Burpee 2x8e/5e/3 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP20 5 Push-Ups (S-Knee/Elevated, Rx-C2F) 10 Alt DB Snatch (S-AC, Rx-20/30, Rx+35/50) 15 Air Squats (to appropriate MB Ht) 400m Run *Record Total Rds...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Speed Ladder Drills: 2x High Knee/3 Hop + Single/2in2out Hop PVC Halo/OHS/SOTS Press 2x10e (30s) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP20 5 Hang Power Snatch (S-Bar to 55/75, Rx-65/95, Rx+80/115) 15 Wall Ball (S-Air Squat, S2-KB Thruster, Rx-14+/20) 600m Run (S-400m) *Record Total Rds +...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Spider Lunge + Sprint 2xGLap (Partner Rest) PT + 3s Pause Air Squat 2×10/5 (No Rest) BB Rack Rotation + Front Squat 2x5e/5 (Partner Rest) Strength/Power Front Squat (5@50%, 3@65%, 2@75% Then 4×1@80-90% or HBD WT) *2-3 Min Rest *2010 Tempo – ALL Pretty Conditioning Metcon...Read More