WOD

Blue Ridge CrossFit – CrossFit Warm-up Mobility HIP (12m) Metcon Metcon (Time) 100 DU (Double Under) 50 ABmat Situp (But-in) Then: 21-15-09 SA DB OHS... Read More

Blue Ridge CrossFit – CrossFit Warm-up Weightlifting Hang Power Snatch (1×3/70% | 1×3/75% | 1×3/80%) E2MOM Hang Squat Snatch (1×2/70% | 1×2/75% | 1×2/80%) E2MOM... Read More

Blue Ridge CrossFit – CrossFit Warm-up Strength Deadlift (1×9/65% | 1×6/70% | 1×3/80%) *E2MOM Romanian Deadlift (1×9/65% | 1×6/70% | 1×3/80%) Sumo Deadlift (6×1/Climbing Starting... Read More

Blue Ridge CrossFit – CrossFit Warm-up Metcon Partner WOD (Teams of 2) Metcon (AMRAP – Rounds and Reps) ME/3m Burpees (Buy-in) *Both athletes have 3m... Read More

Blue Ridge CrossFit – CrossFit Warm-up Skill Transfer Clean Weightlifting High-Hang Clean (1×3/65% | 1×3/70% | 1×3/80%) *Run as E2MOM Mid-Hang Clean (1×3/65% | 1×3/70%... Read More

Blue Ridge CrossFit – CrossFit Warm-up Strength Back Squat (1×9/65% | 1×6/70% | 1×3/80%) *Run as E2MOM (6m) Front Squat (1×9/65% | 1×6/70% | 1×3/80%)... Read More

Blue Ridge CrossFit – CrossFit Warm-up Instructional “LIMA” Cycle Overview: This cycle will include more Strength (Powerlifting) during the 1st segment, coupled with more complex... Read More

Blue Ridge CrossFit – CrossFit Warm-up Metcon Partner WOD (Teams of 2) Metcon (Time) 200m Run 42 TSTR (Thruster) 115/75# 18 Bar Muscleup 200m Run... Read More

Blue Ridge CrossFit – CrossFit Benchmark WOD NORAYDA (Time) 16 CAL Row (Buy-in) Then: (5rds) 3 Box Jump-Over 24/20″ 7 Hand Stand Pushup 4 Power... Read More

Blue Ridge CrossFit – CrossFit Instructional *Athlete can choose between any of the following WODs to perform as Benchmark. *Will run in 2 heats. *All... Read More