WOD

Blue Ridge CrossFit – CrossFit Warm-up Instructional *Athletes have (30m) to work up to 1RM on all lifts. *All 1RM attempts must be witnessed or... Read More

Blue Ridge CrossFit – HDS-Hybrid Athlete

Blue Ridge CrossFit – CrossFit Warm-up Conditioning Teams of 2 Metcon (Distance) (30m) Farmer Carry 24/16kg *EOMOM: 15 Pushups 12 AKS 09 Burpee

Blue Ridge CrossFit – CrossFit Warm-up Strength Shoulder Press (8,6,4,2/MW) (7m) Transition: (3m) Metcon Metcon (No Measure) CIRCUIT | 40/20 | 3rds DB Fly KB... Read More

Blue Ridge CrossFit – CrossFit Warm-up Strength Deadlift (8,6,4,2/MW) (14m) Transition: (4m) Metcon Metcon (AMRAP – Rounds and Reps) (9m) 3 Snatch 135/95# 6 OHS... Read More

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5 Reps 25lbs VestBurpee Pull Ups Press Up +4 Mountain Climbers Squat Jumps Butterfly Sit Ups

Blue Ridge CrossFit – CrossFit Warm-up Conditioning Teams of 2 (Partner WOD) Metcon (AMRAP – Rounds and Reps) (22m) 50m 2A Farmer Walk 24/16kg 11... Read More

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 8 Mile Ruck. 35lbs RuckEven Miles 50 Press Ups Odd Miles 50 OH Walking Lunge

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 25lbs Vest800m Run 100 Pull Ups 800m Run 200 Press Ups 800m 300 Squats 800m... Read More

Blue Ridge CrossFit – CrossFit Warm-up Strength Shoulder Press (9,7,5,3/MW) (7m) Transition: (3m) Core Metcon (No Measure) Circuit | 40/20 | 3rds Plank/Hip Abduction (L)... Read More