WOD

Blue Ridge CrossFit – CrossFit Benchmark WOD Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps) 8 Minute AMRAP + Bonus Time of: 25 Toes... Read More

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) “Savage Saturday”100 Reps of each. Complete all reps before moving on to the next exercise. Pull Ups... Read More

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Distance) “Just Rowing”500m Row Warm Up 1 Min Row Max Effort 1 Min Rest 1 Min Row Max... Read More

Blue Ridge CrossFit – CrossFit Warm-up Mobility Shoulder (15m) Core Accessory Metcon (3 Rounds for reps) EMOM | 12 | 3Rrds 30s/ME Banded Lateral Trunk... Read More

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (No Measure) 5km Tempo RunJog 400m at an easy pace. Then sprint 100m. Repeat 10 times Metcon (AMRAP... Read More

Blue Ridge CrossFit – CrossFit Warm-up Core Metcon (4 Rounds for reps) EMOM | 12 | 4rds 30s/ME MB ABmat Situp 30s/ME MB Glute Bridge... Read More

Blue Ridge CrossFit – CrossFit Warm-up Accessory Dumbell Chest Press (3×12/MW) *8m Dumbell Reverse Fly (3×8/MW) *6m Metcon Metcon (Time) 30 BJ (Box Jump) 24/20′... Read More

Blue Ridge CrossFit – HDS-Hybrid Athlete

Blue Ridge CrossFit – CrossFit Warm-up Strength Thruster (4×3/Climbing to heavy Triple) *10m Gymnastics Knees To Elbow (3x30s/ME) *90s Rest between sets Metcon Metcon (Time)... Read More

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) “Farmers walk”1000m Farmers carry with 2 60lbs weights or kettlebells. Every time you have to rest. Drop... Read More