WOD

Blue Ridge CrossFit – CrossFit Warm-up Strength Metcon (Weight) SHOULDER PRESS: ME/2m @ 80% Metcon (Weight) BACK RACK REVERSE LUNGE: ME/2m @ 80% Gymnastics Deficit... Read More

Blue Ridge CrossFit – CrossFit Warm-up Metcon Metcon (7 Rounds for time) E3MOM | 21m 21 Box Jump 24/20″ 15 WallBall Shot 09 Burpee*Score each... Read More

Blue Ridge CrossFit – CrossFit Warm-up Strength Metcon (Weight) DEADLIFT: ME/2m @ 80% Metcon (Weight) BENT OVER ROW: ME/2m @ 80% Gymnastics Body Bar Row... Read More

Blue Ridge CrossFit – CrossFit Final week of “ZULU” Cycle Warm-up Metcon Metcon (AMRAP – Rounds and Reps) (24m) 10 SA DB Hang Snatch 55/35#... Read More

Blue Ridge CrossFit – CrossFit Final week of “ZULU” Cycle Warm-up Strength Metcon (Weight) BENCH PRESS: (ME/2m@80%) Metcon (Weight) BACK SQUAT: (ME/2m @ 80%) Gymnastics... Read More

Blue Ridge CrossFit – CrossFit Warm-up Metcon Metcon (4 Rounds for reps) CIRCUIT: 30/30 | 4rds ME/30s BJ On-Over 30/24″ ME/30s Vup ME/30s Seated DB... Read More

Blue Ridge CrossFit – CrossFit Warm-up Strength Metcon (Weight) DEADLIFT: ME/3m @ 75% Metcon (Weight) BENT OVER ROW: ME/3m @ 75% Gymnastics Ring Strict Pullup... Read More

Blue Ridge CrossFit – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) With a (25m) Running Clock: 50-40-30-40-50 Double Under ABmat Situp (Buy-in) Then:... Read More

Blue Ridge CrossFit – CrossFit Metcon (Weight) BENCH PRESS: (ME/3m@75%) Metcon (Weight) BACK SQUAT: (ME/3m @ 75%) Metcon (AMRAP – Reps) GYMNASTICS FIXED BAR DIP... Read More

Blue Ridge CrossFit – CrossFit Instructional Bring attire to get dirty and gloves or hand protection Warm-up Conditioning Teams of 2 (Partner WOD) Metcon (5... Read More