Blog - BluPrint Fitness
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Blog

15
Jul

CrossFit

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Spider Lunge + Sprint 2xGLap (Partner Rest) PT/Air Squat/Basic Kip 2x10e (No Rest) Strength/Power Front Squat...
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13
Jul

CrossFit

Bluprint Fitness – CrossFit Warm-up 3 min row/run/ride Rowling: 2x166m (Burpee Penalty) PT/TMC/Basic Kip 2×10/10/10 (30s) Conditioning Cindy Meets the Run Remix (AMRAP – Rounds...
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11
Jul

CrossFit

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Banded Lateral Shuffle 2xGLap (Partner Rest) PT/SL Wall Reach/Pull Plus 2×10/5e/10 (30s) Conditioning Metcon (AMRAP –...
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9
Jul

CrossFit

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Frog Jump Ladder 2×2-8 (30s) PVC Halo/Shin Box Rotation/SA Push Plus 2x5e/5e/10e (No Rest) Skill Practice...
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8
Jul

CrossFit

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Sprint + Stiff-Legged Bear Crawl 2xGLap (Partner Rest) PT/Air Squat/Basic Kip 2x10e (No Rest) Strength/Power BB RDL...
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6
Jul

CrossFit

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...
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4
Jul

CrossFit

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...
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3
Jul

CrossFit

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...
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29
Jun

CrossFit

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:...
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28
Jun

CrossFit

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...
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27
Jun

CrossFit

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...
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24
Jun

CrossFit

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...
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22
Jun

CrossFit

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...
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21
Jun

CrossFit

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...
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20
Jun

CrossFit

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...
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20
Jun

Metcon

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...
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19
Jun

CrossFit

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...
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18
Jun

CrossFit

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...
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15
Jun

CrossFit

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...
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13
Jun

CrossFit

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Rowling 2x200m (Burpee Penalty) OH Arm Swings/TMC/Basic Kip 2×15/10/10 (30s) Conditioning Metcon (AMRAP – Reps) EMOM20 Min1:...
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12
Jun

CrossFit

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride McKenzie Press-Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (No Rest) 3s Pause Air Squat 2×8 (30s) Rack Rotation +...
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10
Jun

CrossFit

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Squat Thrust (3) Sprint Relay 2 Min (Partner Rest) PT/SL Glute Bridge/Air Squat 2×10/10e/10 (No Rest)...
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6
Jun

CrossFit

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Banded F-B Run 3xGLap (Partner Rest) PVC Halo/Lat Lunge/Basic Kip 2x5e/5e/10 (30s) Conditioning Metcon (AMRAP –...
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1
Jun

CrossFit

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 –...
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30
May

CrossFit

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...
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28
May

CrossFit

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...
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25
May

CrossFit

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)...
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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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