WOD

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 25lbs Vest. 60lbs Sandbag12 Military Press 20 Military Get Ups 20 Press Ups 12 Cleans... Read More

Blue Ridge CrossFit – CrossFit Instructional Warm-up Benchmark/Strength Bent Over Row (Workup to 1RM) (8m) Deadlift (Workup to 1RM) (18m) Benchmark/Stamina 1-Mile Run (Time) Max... Read More

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 1-10-1 Ladder 25lbs VestPress Ups Squats Burpees Butterfly Sit Ups

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 2 Mins Rest 60lbs Sandbag10 Good Mornings 12 Squats 20 Lunges 200m Carry 20 Press... Read More

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 8 Mile Ruck 35lbsEvery Mile Perform 25 Press Ups 25 Squats 25 Lunges

Blue Ridge CrossFit – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) (28m) 56 Flutter Kick L/R=2 28 Criss-Cross 14 WallBall Shot 20/14# 07... Read More

Blue Ridge CrossFit – CrossFit Warm-up Strength Shoulder Press (4×4/80%) (7m) Front Squat (4×4/80%) (11m) Gymnastics Handstand Push-ups (3xME/60s) Rest: (60s) between sets Cossak Squat... Read More

Blue Ridge CrossFit – CrossFit Warm-up A: Metcon (Time) 50mRun 10 Pullup 10 T2B Rest (3m) 50m Run 10 C2B 10 K2E Rest (3m) 50m... Read More

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5 Reps 25lbs VestBurpee Tuck Jumps Reverse Lunge To High Knee (each leg) Walk Outs Diamond Press... Read More

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 24 Min EMOM 60lbs Sandbag4 Ground To Shoulder 4 Rows 4 Cleans Metcon (Time) 10*400m1:1 Work:Rest