WOD

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

Blue Ridge CrossFit – CrossFit Warm-up Strength Bent Over Row (9,7,5,3/MW) (8m) Transition: (3m) Metcon Metcon (Time) 10 FP (Floor Press) 155/105# 10 GS (Goblet... Read More

Blue Ridge CrossFit – CrossFit Metcon (Time) 25lbs Vest1 mile Run 100 Pull Ups 1 Mile Run 100 Burpees 1 Mile Run

Blue Ridge CrossFit – CrossFit Warm-up Back Squat (9,7,5,3/MW) (13m) Transition: (4m) Metcon Metcon (AMRAP – Rounds and Reps) (17m) 400m Run 8 Deadlifts 225/120#... Read More

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5 Reps. 25lbs Vest. 60lbs SandbagCleans Thrusters OH Walking Lunges BO Rows Burpees Over Bag

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 8 Mile Ruck. 35lbs Ruck.Every Mile 20 Press Ups 20 Squats 20 OH Pres 200 Flutter Kicks

Blue Ridge CrossFit – CrossFit Instructional Saturday 8-28-2021. Class will be dedicated in honor of our 11 fallen troops and medic in Kabul. Meet at... Read More

Blue Ridge CrossFit – CrossFit Warm-up Strength Shoulder Press (10,8,6,4/MW) (8m) Transition: (3m) Conditioning Metcon (No Measure) Circuit: 40/20 | 4rds Delt Raise Split Squat... Read More

Blue Ridge CrossFit – CrossFit Metcon (Time) 5 Rounds. 2 Mins Rest. 60lbs Sandbags100m OH Carry 10 Thrusters 10 Rows 10 Press Ups 10 Ground... Read More

Blue Ridge CrossFit – CrossFit Warm-up Strength Bent Over Row (10,8,6,4/MW) (10m) Transition: (3m) Metcon Metcon (Time) 21-15-09 Hang Snatch 115/75# HSPUCAP: (8m)