WOD

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 36 Min AMRAP. 25lbs Vest5 Press Ups 8 Squats 5 Burpees 8 Leg Raises Metcon (Time) 12... Read More

Blue Ridge CrossFit – HDS – Raw Metcon Metcon (Time) 400m Run 10 DB Push Press Rt (55/35) 10 DB Push Press Lft (55/35) 15... Read More

Blue Ridge CrossFit – HDS- Tactical Strength Strength Bent Over Row (ME (5m)) *Athlete has 5m to move as much wt. as possible. WT: is... Read More

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 21/15/12/9/5 Reps. 45lbs Sandbag.Power Cleans Burpee Bag Throws Grounds to Shoulder Lateral Throws Press Ups Metcon (Time)... Read More

Blue Ridge CrossFit – CrossFit Warm-up Strength Deadlift (2X6/80% | 2X4/85%) *(14m) *Transition: (2m) Gymnastics Incline Hip Bridge (Extension) (ME/2m) Incline: Athlete choice Metcon Metcon... Read More

Blue Ridge CrossFit – CrossFit Warm-up Benchmark WOD Crossfit Games Open 19.5 (Ages 16-54) (Time) 33-27-21-15-9 reps for time of: Thrusters 95lb/65lb Chest-to-bar pull-ups Time... Read More

Blue Ridge CrossFit – CrossFit Warm-up Instructional Either Self Defense or Mobility (Coaches Choice) Skill Self Defense basic movement patterns & strikes Conditioning Metcon (4... Read More

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,7 Reps Use 2-24lbs Kettle Bells Swings Thrusters Bent over row Around the world Curls Turkish Get... Read More

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Distance) “Run and carry”8 Rounds. 5minute hill Sprint Walk to start Pick up 55lbs sandbag Run up hill... Read More

Blue Ridge CrossFit – CrossFit Warm-up Core Metcon (3 Rounds for reps) EMOM | 9 | 3rds ME/40s SL V-up L/R=1 ME/40s Alternating Rev. Hyper... Read More