WOD

Blue Ridge CrossFit – CrossFit Warm-up Superset 10s Rest between exercises 75s Rest between sets Shoulder Press (4xME/60s) WT: 60% Flutter Kick (4xME/45s) L/R=1 Russian... Read More

Blue Ridge CrossFit – CrossFit Warm-up Superset Rest: (10s) between exercises Rest: (75s) between sets Deadlift (4xME/60s (60%) Push-ups (4xME/45s) Double-Unders (4xME/30s) Transition: (4m) Metcon... Read More

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 4 Rounds. 25lbs Vest400m Run 25 Pull Ups 50 Press Ups 75 Squats

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 8 Mile Ruck. 35lbsFor Time Metcon (Time) Bodyweight Finisher50 Press Ups 50 Squat Jumps 50 Kick Throughs... Read More

Blue Ridge CrossFit – CrossFit Benchmark WOD Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats*2 Heats | All... Read More

Blue Ridge CrossFit – CrossFit Warm-up Instructional Week 2 (M-W)of Benchmarks will include Gymnastics and Girl WODs. “WHISKEY” Cycle begins Thursday 01 July. Benchmark WOD... Read More

Blue Ridge CrossFit – HDS-Hybrid Athlete

Blue Ridge CrossFit – CrossFit Strength Bench Press (3×3/85% | 2×4/80% | 1×5/75%) Incline Bench Press (3×5/75%) Accessory DB Hex Press (3×10/MW) DB Floor Press... Read More

Blue Ridge CrossFit – CrossFit Warm-up Athlete Choice (8m) Benchmark WOD Ellen (Time) 3 rounds for time of: 20 burpees 21 dumbbell snatches 12 dumbbell... Read More

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5 25lbs VestBurpees Hindu Press Ups Squat Jumps Wall Walks Leg Raises Metcon (Time) 10*100m Sprints1:2 Work:Rest... Read More