WOD

Blue Ridge CrossFit – CrossFit Warm-up Strength Back Squat (2×8/70% | 2×6/75% | ME/65%) *14m Accessory Barbell-Upright Row (4×8/MW) *7m *Transition: 3m Metcon Metcon (Time)... Read More

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) “Spartan 50’s”50 Reps of each with 45lbs sandbag Cleans Front Squat Front Rack lunges Thrusters Good Mornings... Read More

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (No Measure) REST DAYActive Recovery. Hike Bike or Swim.

Blue Ridge CrossFit – CrossFit Instructional Warm-up Benchmark WOD Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in... Read More

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) “Savage Saturday”Sandbag 65% of body weight 10-9-8-7-6-5-4-3-2-1 Reps Ground to shoulder – Shoulder to Overhead – Back... Read More

Blue Ridge CrossFit – CrossFit Warm-up Mobility Hip/Lower Back (15m) Accessory Metcon (3 Rounds for reps) EMOM: (12m | 3rds) ME/30s Windmill (L) ME/30s Windmill... Read More

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) “Rock it”5 Rounds 10 Thrusters 100lbs 10 Front Raises with 45lbs plate 10 Lateral Raises 20lbs DB... Read More

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) “Push It”3 Rounds 2 Mins Rest Between Rounds 5 Bench Press 65% of 1RM 10 floor DB... Read More

Blue Ridge CrossFit – CrossFit Warm-up Core Metcon (AMRAP – Reps) EMOM (12) Min 1-3: ME/30s GHD Situp Min 4-6: ME/30s Reverse Hyper Min 7-9:... Read More

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (No Measure) “REST DAY” Active Recovery and foam rolling.