WOD

Blue Ridge CrossFit – CrossFit Warm-up (5m) Mobility Shoulder/Neck (12m) Metcon Partner WOD (Teams of 2) Metcon (Time) (5Rds) *5 DB Burpee 55/35# Then: 5... Read More

Blue Ridge CrossFit – CrossFit Warm-up Strength Metcon (12 Rounds for reps) EMOM (12) E: 7 FS (Front Squat)/MW O: 10 K2E (Knee to Elbow)*WT:... Read More

Blue Ridge CrossFit – CrossFit Warm-up Strength Metcon (12 Rounds for reps) EMOM (12) E: 08 Bench Press/MW O: 10 Strict Chin up*WT: Athlete Choice... Read More

Blue Ridge CrossFit – CrossFit Warm-up Strength Metcon (12 Rounds for reps) EMOM (12) E: 10 BOR (Bent Over Row) MW O: 15 Rev Grip... Read More

Blue Ridge CrossFit – CrossFit Warm-up Partner WOD (Teams of 2) Metcon Metcon (Time) 100 ABSU (ABmat Situp) (Buy-in) Then: 1000m Row 60 BS (Back... Read More

Blue Ridge CrossFit – CrossFit Warm-up Metcon Partner WOD (Teams of 2) Metcon (Time) 90 DU (Double Under) 30 Power Snatch 95/65# 30 WBS (Wallball... Read More

Blue Ridge CrossFit – CrossFit Warm-up Metcon Partner WOD (Teams of 2) Metcon (2 Rounds for reps) (14m) Vup Ladder (10,12,14,16,18…) 10 Clean & Jerk... Read More

Blue Ridge CrossFit – CrossFit Warm-up Strength Bench Press (2×4/80% | 2×3/85%) *10m *3m Transition Metcon Metcon (Time) 50 Russian Twist 24/16kg L/R=2 50 ABmat... Read More

Blue Ridge CrossFit – CrossFit Strength Deadlift (2×4/80% | 2×3/85%) *14m *4m Transition Metcon Metcon (AMRAP – Rounds and Reps) (16m) 4,4,4 6,6,6 8,8,8… Skater... Read More

Blue Ridge CrossFit – CrossFit Core Metcon (3 Rounds for reps) CIRCUIT (60/30 | 3rds) 1: ME GHD Situp 2: ME Alternation Reverse Hyper L/R=1... Read More