WOD

Blue Ridge CrossFit – CrossFit Warm-up Conditioning Teams of 2 | Partner WOD Metcon (AMRAP – Reps) CIRCUIT | 4RDS 60s Log Flip/Hang Hollow Hold... Read More

Blue Ridge CrossFit – CrossFit Warm-up Strength Close Grip Bent Over Row (4×8/70%) (9m) Transition: (4m) Metcon Metcon (AMRAP – Rounds and Reps) (23m) 21... Read More

Blue Ridge CrossFit – CrossFit Warm-up Strength Front Squat (4×8/70%) (13m) Transition: (4m) Metcon Metcon (4 Rounds for reps) TABATA 20/10 | 4rds Curl +... Read More

Blue Ridge CrossFit – CrossFit Warm-up Strength Wide Grip Shoulder Press (4×8/70%) (8m) Transition: (3m) Metcon Metcon (Time) 100m Run 10 G2OH 185/120# 200m Run... Read More

Blue Ridge CrossFit – CrossFit Warm-up Strength Sumo Deadlift (4×8/70%) (15m) Transition: (4m) Metcon Metcon (2 Rounds for reps) (5m) Floor Press Rest: (2m) (5m)... Read More

Blue Ridge CrossFit – CrossFit Warm-up Strength Sumo Squat (4×8/70%) (15m) Transition: (4m) Metcon Metcon (AMRAP – Reps) CIRCUIT: 40/20 | 3rds MB Pushup MB... Read More

Blue Ridge CrossFit – CrossFit Warm-up Strength Wide Grip Bench Press (4×8/70%) (14m) Trsnsition: (4m) Metcon Wide Grip Bench Press (4×8/70%) (14m) Trsnsition: (4m) Metcon... Read More

Blue Ridge CrossFit – CrossFit Conditioning Metcon (AMRAP – Rounds and Reps) (28m) 100m Farmer Walk/Carry 20 KB Goblet Squat 25 American KB Swing 30... Read More

Blue Ridge CrossFit – CrossFit Warm-up Strength Shoulder Press (4×8/70%) (8m) Transition: (3m) Metcon Metcon (AMRAP – Reps) (12m) Odd Min: Snatch 115/75# Even Min:... Read More

Blue Ridge CrossFit – CrossFit Warm-up Strength Bent Over Row (4×8/70%) (9m) Transition: (3m) Metcon Metcon (Weight) CIRCUIT: 60/60 | 3rds Bench Press Bodyweight |... Read More