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31
Aug

CrossFit

Bluprint Fitness – CrossFit Warm-up 3 min row/run/ride You’ve Been Served 2 Min (5 Burpee Penalty) PT/TMC/SA Push Plus 2×10/10/10e (30s) Conditioning Metcon (AMRAP –...
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29
Aug

CrossFit

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Oklahoma Sprint Relay 2 Min PT/OH Lunge/Burpee 2×10/5e/5 (30s) Conditioning Metcon (Calories) Partner E2MIN P1: 10...
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26
Aug

CrossFit

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Rock Paper Scissors (10 Rounds – 2 Burpee Penalty) PT/TMC/Frog Jump 2×10/10/10 (NR) Strength/Power Push Press...
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25
Aug

Metcon

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner MB Toss 2 Min @ 16/20 PT/SL Glute Bridge/Frog Jump 2×10/10e/10 (30s) Conditioning Metcon (AMRAP –...
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24
Aug

CrossFit

Bluprint Fitness – CrossFit Warm-up 3 min row/run/ride Partner Sprint + Stiff-Legged Bear Crawl 2xGLap (Partner Rest) PVC Halo/Inchworm/Basic Kip 2x10e/5/10 (30s) Conditioning Metcon (AMRAP...
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22
Aug

CrossFit

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner MB Toss 2 Min @ 16/20 PVC Halo/SL Glute Bridge/Prone Swimmers 2x5e/10e/5 (30s) Conditioning Metcon (AMRAP...
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21
Aug

CrossFit

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Spider Lunge + Skip 2xGLap (Partner Rest) OH Arm Swings/Shin Box Rotation/3s Pause Air Squats 2×15/10/5...
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20
Aug

CrossFit

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Burpee Broad Jump + Back Pedal 2xGLap (Partner Rest) PT/Air Squat/Pull Plus 2x10e (30s) Skill Practice...
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19
Aug

CrossFit

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Sprint Relay 2 Min (Partner Rest) McKenzie Press-Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (NR) Strength/Power Sumo Deadlift...
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17
Aug

CrossFit

Bluprint Fitness – CrossFit Warm-up 3 min row/run/ride Partner Spider Lunge + Sprint 2xGLap (Partner Rest) PVC Halo/Frog Jump/HS Hold 2x10e/10/15s (30s) Conditioning Metcon (AMRAP...
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15
Aug

CrossFit

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Burpee Ladder 2×1-5 (60s) PT/Shin Box Rotation/Supermans 2×10/10/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps)...
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13
Aug

CrossFit

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner MB Transfer 2 Min @ 16/20 (Partner Rest) F-B Arm Circles/TMC/Wall Angels 2x10e/10/10 (30s) Skill Practice...
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12
Aug

CrossFit

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Frankenstein + Bear Crawl 2xGLap (Partner Rest) PT/Air Squat/Basic Kip 2x10e (30s) Strength/Power Bent Over Row...
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9
Aug

CrossFit

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Locomotor Movements 3-5 Min F-B Arm Circles/Frog Jump/Squat Thrust 2x10e/10/5 (30s) TEST Option 1: 7-Minute Burpee (Reps)...
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8
Aug

CrossFit

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride 2xSpeed Ladder: High Knee/Hop/R-Scissor/L-Scissor PT/SL Wall Reach/Basic Kips 2×10/5e/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps)...
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6
Aug

CrossFit

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Parnt 3 Inchworm + Sprint 2xGLap (Partner Rest) PVC Halo/Air Squat/Prone Swimmers 2x5e/10/5 (30s) Skill Practice Handstand...
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3
Aug

CrossFit

Bluprint Fitness – CrossFit Warm-up 3 min row/run/ride Partner MB Toss 2 Min @ 16/20 OH Arm Swings/Lateral Lunge/Burpee 2×10/5e/5 (30s) Conditioning Metcon (AMRAP –...
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1
Aug

CrossFit

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Rock Paper Scissors (10 Rounds – 2 Burpee Penalty) McKenzie Press-Up/Iron Cross Kick/Scorpion Kick 2×10/10/10 (NR)...
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31
Jul

CrossFit

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Spider Lunge + Back Pedal 2xGLap (Partner Rest) PVC Halo/TMC/Air Squat 2x5e/10/10 (30s) Strength/Power Back Squat...
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30
Jul

CrossFit

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner MB Bear Crawl + Transfer 2xGLap @ 16/20 F-B Arm Swings/Iron Cross Kick/Supermans 2×10/10/10 (No Rest)...
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27
Jul

CrossFit

Bluprint Fitness – CrossFit Warm-up 3 min row/run/ride Partner Dyna Hoops 2 Min @ 14+/16+ PVC Halo/Air Squat/SL Glute Bridge 2x5e/10/10e (30s) Conditioning Metcon (AMRAP...
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25
Jul

CrossFit

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner MB Transfer 2 Min @16/20 OH Arm Swings/Lateral Lunge/Squat Thrust 2×10/5e/5 (30s) Conditioning Metcon (AMRAP –...
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24
Jul

CrossFit

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Oklahoma Sprint Relay 2 Min (Partner Rest) PT/TMC/Pull Plus 2×10/10/10 (30s) Strength/Power Strict Press (Work up...
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23
Jul

CrossFit

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Sprint + Stiff Legged Bear Crawl 2xGLap (Partner Rest) McKenzie Press-Up/Iron Cross Kick/Scorpion Kick 2×10/10/10 (No...
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22
Jul

CrossFit

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Burpee Ladder 2×1-5 (30s) PVC Halo/Shin Box Rotation/Air Squat 2x5e/5e/10 (No Rest) Strength/Power DB SA Row...
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20
Jul

CrossFit

Bluprint Fitness – CrossFit Warm-up 3 min row/run/ride Partner Sprint Relay 2 Min (Partner Rest) PT/Air Squat/Basic Kip 2×10/10/10 (30s) Conditioning Zero Dark 40 (AMRAP...
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18
Jul

CrossFit

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Locomotor Movements 3 Min F-B Arm Swings/Wall High Knee/Superman 2×10/5e/10 (30s) Conditioning Metcon (Calories) Partner 90sON/90sOFF (21...
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17
Jul

CrossFit

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner MB Toss 2 Min @ 16/20 PVC Halo/Lateral Lunge/Wall Angels 2x10e/5e/10 (30s) Strength/Power Strict Press (5,...
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16
Jul

Metcon

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride ROWling 2x168m (Burpee Penalty) OH Arm Swings/Frog Jump/SL Wall Reach 2×10/10/5e (No Rest) Conditioning Metcon (AMRAP –...
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16
Jul

CrossFit

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride ROWling 2x168m (Burpee Penalty) OH Arm Swings/Frog Jump/SL Wall Reach 2×10/10/5e (No Rest) Skill Practice Pistols (15...
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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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