Blog - BluPrint Fitness
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Blog

23
May

Metcon

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...
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23
May

CrossFit

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...
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18
May

CrossFit

Bluprint Fitness – CrossFit Warm-up 3 min row/run/ride Partner Frog Jump Ladder 2×2-8 (30s) PT/TMC/Basic Kip 2×10/10/10 (30s) Conditioning Murph (Time) For Time: 1-Mile Run...
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16
May

CrossFit

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Dyna Hoops 2 Min @ 10+/14+ PT/Lateral Lunge/Wall Walk 2×10/5e/2 (30s) Conditioning Metcon (AMRAP – Rounds...
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14
May

CrossFit

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Broad Jump + Stiff-Legged Bear Crawl 2xGLap (Partner Rest) PT/Shin Box Rotation/SA Push Plus 2×10/10/10e (30s) Skill...
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13
May

CrossFit

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Obstacle Sprint Relay 3 Min (Partner Rest) McKenzie Press-Up/Air Squat/Basic Kip 2x10e (30s) Strength/Power Bent Over...
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8
May

CrossFit

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride McKenzie Press-Up/Scorpion Kick/Iron Cross 2×10/10/10 (No Rest) Parnter BB Rack Rotation + Front Squat + Rack Hold...
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6
May

CrossFit

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Squat Thrust Ladder 2×1-5 (30s) PT/TMC/Air Squat 2×10/10/10 (30s) Strength/Power Strict Press (5@Bar, 5@50%, Then 3×5@60-65%...
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3
May

CrossFit

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Sprint + Stiff-Legged Bear Crawl 2xGLap (Partner Rest) PVC Halo/Air Squat/Banded Rev Fly 2x5e/10/10 (30s) TD...
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2
May

CrossFit

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Burpee Ladder 2×1-5 (30s) PT/TMC/SL Box Squat 2×10/10/5e (30s) Conditioning Mary Meets Cardio (AMRAP – Rounds...
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1
May

CrossFit

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Spider Lunge + Skip 2xGLap (Partner Rest) Mckenzie Press-Up/Frog Jump/SL Glute Bridge 2×10/10/10e (No Rest) Strength/Power...
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30
Apr

CrossFit

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner F/B Sprint Relay 2 Min (Partner Rest) KB Ribbon/Goblet Lunge/Toe Tap 2×10/5e/20 (No...
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29
Apr

CrossFit

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Locomotor Movements 3 Min PT/Shin Box Rotation/Pull Plus 2×10/10/10 (30s) Strength/Power BB Lateral Lunges (5e@Bar, 5e@LBD WT,...
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28
Apr

Metcon

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Butt Kick + Sprint 2 Min (Partner Rest) PT/TMC/Vertical Jump 2×10/10/5 (No Rest) Conditioning Metcon (AMRAP...
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25
Apr

Metcon

Bluprint Fitness – METCON Warm-up 3 Min Run/Row/Ride Partner Oklahoma Sprint Relay 2 Min PT/TMC/SA Push Plus 2×10/10/10e (30s) Conditioning Metcon (AMRAP – Rounds and...
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25
Apr

CrossFit

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Oklahoma Sprint Relay 2 Min PT/TMC/Pull Plus 2×10/10/10 (30s) Conditioning Chasing Nate (AMRAP – Rounds and...
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24
Apr

CrossFit

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Locomotor Movements 3 Min Mckenzie Press-Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (No Rest) Strength/Power Deadlift (Option Based on...
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23
Apr

Metcon

Bluprint Fitness – METCON Warm-up 3 Min Run/Row/Ride Partner Lateral Shuffle 2 Min (Partner Rest) PVC Halo/SL Wall Reach/Squat Hold 2x5e/5e/15s (No Rest) Conditioning Metcon...
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23
Apr

CrossFit

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Lateral Shuffle 2 Min (Partner Rest) PVC Halo/SL Wall Reach/Squat Hold 2x5e/5e/15s (No Rest) Skill Practice...
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22
Apr

CrossFit

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Burpee Broad Jump + Sprint 2xGLap (Partner Rest) PT/Air Squat/Basic Kip 2x10e (30s) Strength/Power DB SA...
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21
Apr

CrossFit

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Squat Thrust Ladder 2×1-5 (30s) PT/OHS/Hinge 2x10e (No Rest) Conditioning Metcon (AMRAP – Rounds and Reps)...
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19
Apr

CrossFit

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Sprint Relay 3 Min F-B Arm Swing/Air Squat/Basic Kip 2x10e/10/10 Conditioning Metcon (AMRAP – Rounds and...
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19
Apr

Metcon

Bluprint Fitness – METCON Warm-up 3 Min Run/Row/Ride Partner Sprint Relay 3 Min F-B Arm Swing/Shin Box Rotation/Air Squat 2x10e/10/10 (No Rest) Conditioning Metcon (AMRAP...
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18
Apr

CrossFit

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Spider Lunge + Back Pedal 2xGLap (Partner Rest) PT/Frog Jumps/Supermans 2x10e (30s) Strength/Power Snatch Grip Deadlift...
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17
Apr

CrossFit

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner MB Toss 2 Min @ 16/20 PVC Halo/Lateral Lunge/Pull Plus 2x10e/10/10 (30s) Skill Practice Pull-ups (Gymnastic...
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17
Apr

Metcon

Bluprint Fitness – METCON Warm-up 3 Min Run/Row/Ride Partner MB Toss 2 Min @ 16/20 PVC Halo/Lateral Lunge/Pull Plus 2x10e/10/10 (30s) Conditioning Metcon (AMRAP –...
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16
Apr

CrossFit

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Stiff-Legged Bear Crawl + Skip 2xGLap (Partner Rest) PT/SL Glute Bridge/Air Squat 2×10/10e/10 (30s) Strength/Power BB...
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15
Apr

Metcon

Bluprint Fitness – METCON Warm-up 3 Min Run/Row/Ride Partner Bear Crawl + Sprint 2 Min (Partner Rest) PVC Halo/TMC/Vertical Jump 2x5e/10/5 (30s) Conditioning Metcon (AMRAP...
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11
Apr

Crossfit

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner High Knee-Butt Kick-Frankenstein Sprint Combo 1xGLap Each (Partner Rest) PT/Shin Box Rotation/Pull Plus 2×10/10/10 Conditioning Metcon...
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4
Apr

CrossFit

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Locomotor Movements 3 Min McKenzie Press-Up/Shin Box Rotation/Tuck Jump 2×10/10/5e (No Rest) Strength/Power Deadlift (DL Clusters) 5@Bar,...
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4
Apr

CrossFit

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride “You’ve Been Served” 3 Min (5 Burpee Penalty) PT/Air Squat/Pull Plus 2x10e (30s) Conditioning Metcon (AMRAP –...
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4
Apr

Metcon

Bluprint Fitness – METCON Warm-up 3 Min Run/Row/Ride Partner MB Toss 3 Min @ 14+/20 PT/Rev Lunge/Squat Thrust 2×10/5e/5 (30s) Conditioning Metcon (AMRAP – Reps)...
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4
Apr

Metcon

Bluprint Fitness – METCON Warm-up 3 Min Run/Row/Ride Partner Bear Crawl + Sprint 2 Min (Partner Rest) PVC Halo/TMC/Basic Kip 2x10e/10/10 (30s) Conditioning Metcon (AMRAP...
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4
Apr

Metcon

Bluprint Fitness – METCON Warm-up 3 Min Run/Row/Ride Partner Spider Lunge + Back Pedal 2xGLap (Partner Rest) PT/SL Glute Bridge/Frog Jump 2×10/10e/10 (30s) Conditioning Metcon...
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4
Apr

CrossFit

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Parntner Banded Lateral Shuffle 3xGLap Each PT/OHS/SOTS Press 2x10e (30s) Strength/Power Bulgarian Split Squat (5e@BW, 5e@LBD WT,...
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4
Apr

CrossFit

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Bear Crawl + Sprint 2 Min (Partner Rest) PVC Halo/TMC/Basic Kip 2x10e/10/10 (30s) Skill Practice Handstand...
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4
Apr

CrossFit

Bluprint Fitness – CrossFit Warm-up 3 min row/ride/run Partner Sprint Relay 3 Min (Partner Rest) PT/Beast Rotations/Hollow Rock 2×10/10/10 (30s) 2 Min Steady State (O2-O4)...
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28
Mar

CrossFit

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner MB Toss 3 Min @ 16/20 PVC Halo/Lateral Lunge/Pull Plus 2x5e/5e/10 (30s) Skill Practice Toes-To-Bar (12-15...
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28
Mar

CrossFit

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Stiff-Legged Bear Crawl + Sprint (30s) KB Ribbon/Alt KBS/SL Glute Bridge 2×10/10/10e @ 20+/30+ (No Rest)...
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28
Mar

CrossFit

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Locomotor Movements 3 Min PT/Shin Box Rotation/Air Squat 2×10/10/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps)...
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28
Mar

Metcon

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Sprint Relay 3 Min (Partner Rest) PT/TMC/Air Squat 2×10/10/10 (30s) Conditioning Metcon (AMRAP – Reps) 2on/1off...
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28
Mar

CrossFit

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Burpee Ladder 2×1-5 (30s) PT/TMC/Air Squat 2×10/10/10 (30s) Strength/Power Back Squat (5@Bar, 5@50%, 3@60%, 2@70%, Then...
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28
Mar

CrossFit

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Sprint Relay 3 Min PT/SL Wall Reach/Vertical Jump 2×10/5e/5 (No Rest) Conditioning Metcon (Distance) Team E90S...
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28
Mar

CrossFit

Bluprint Fitness – CrossFit Warm-up 3 min row/ride/run Partner Frog Jump Ladder 2×1-5 (30s) PVC Halo/TMC/Basic Kip 2x5e/10/10 (30s) TD WOD Prep *Talk Standards/Options (5...
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28
Mar

Metcon

Bluprint Fitness – METCON Warm-up 3 Min Run/Row/Ride Partner MB Toss 3 Min @ 16/20 PVC Halo/Lateral Lunge/Pull Plus 2x5e/5e/10 (30s) Conditioning Metcon (AMRAP –...
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28
Mar

CrossFit

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Sprint Relay 3 Min (Partner Rest) PT/TMC/Air Squat 2×10/10/10 (30s) Conditioning Metcon (AMRAP – Reps) 2on/1off...
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28
Mar

Metcon

Bluprint Fitness – METCON Warm-up 3 Min Run/Row/Ride Locomotor Movements 3 Min PT/Shin Box Rotation/Air Squat 2×10/10/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps)...
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27
Mar

CrossFit

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Squat Thrust Ladder 2×1-5 (30s) McKenzie Press-Up/Scorpion Kick/Iron Cross Kick 2x10e (No Rest) Strength/Power Deadlift (5@Bar,...
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25
Mar

CrossFit

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Spider Lunge + Sprint 2xGLaps (Partner Rest) PT/OHS/SL Wall Reach 2×10/10/5e (30s) Strength/Power Bent Over Row...
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21
Mar

CrossFit

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Spider Lunge + Sprint 2xGLap (Partner Rest) PT/OHS/SOTS Press 2x10e (30s) Strength/Power Power Snatch + OHS...
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20
Mar

CrossFit

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Locomotor Movements 3 Min F-B Arm Swings/Shin Box Rotation/SA Push Plus 2x10e/10/10e (No Rest) Skill Practice Double-Unders...
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19
Mar

CrossFit

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner MB Toss 2 Min @ 16/20 PVC Halo/Frog Jump/Basic Kip 2x10e/10/10 (30s) Conditioning Metcon (Calories) EMOM20...
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18
Mar

CrossFit

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Forward/Backwards Sprint Relay 2 Min (Partner Rest) PT/TMC/Pull Plus 2×10/10/10 (30s) Strength/Power DB SA Row (5e@LDB...
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14
Mar

CrossFit

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Sprint Relay 3 Min (Partner Rest) PT/TMC/Air Squat 2×10/10/10 (30s) Strength/Power BB Complex (Hang Power Clean...
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13
Mar

CrossFit

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Squat Thrust Ladder 2×1-5 (60s) Ribbon/Alt KBS/Toe Taps @ 20+/30+ 2×10/10/20 (No Rest) Skill Practice Handstand...
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12
Mar

CrossFit

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Rowling 3×92 (Air Squat Penalty) PVC Halo/Shin Box Rotation/Basic Kip 2x5e/10/10 (30s) Conditioning Metcon (AMRAP – Reps)...
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11
Mar

CrossFit

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Bear Crawl + Sprint 2 Min (Partner Rest) PT/Frog Jump/SA Push Plus 2×10/10/10e (30s) Strength/Power Split...
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5
Mar

CrossFit

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Crab Walk + Sprint 2xGLap (Partner Rest) McKenzie Press-Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (No Rest) Strength/Power...
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1
Mar

CrossFit

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Locomotor Movements 3 Min KB Ribbon/Goblet Squat/OH Hold 2×10/10/15s @ 20+/30+ (30s) Strength/Power Power Clean + Push...
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27
Feb

CrossFit

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner MB Toss @ 16/20 3 Min PVC Halo/TMC/Basic Kip 2x10e/10/10 (30s) Conditioning Metcon (Calories) 4×4 Min...
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