WOD

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

Blue Ridge CrossFit – CrossFit Warm-up Strength Reverse Grip Shoulder Press (2X4/80% | 2X3/85%) *8m *4m Transition Metcon Metcon (3 Rounds for reps) Circuit (3rds)... Read More

Blue Ridge CrossFit – CrossFit Warm-up Strength Back Rack Reverse Lunge (2×4/80% | 2×3/85%) *Alternating Reps (L/R=1) *12m *5m Transition Metcon Metcon (Time) 60 DU... Read More

Blue Ridge CrossFit – CrossFit Warm-up Metcon PARTNER WOD (TEAMS OF 2) Metcon (AMRAP – Reps) (24m Running Clock) 200 Leg Toss (Buy-in) With remaining... Read More

Blue Ridge CrossFit – CrossFit Warm-up Strength Sumo Deadlift (3X3/76% | 3X3/81% | 3X3/86% | ME/91%) *22m *4m Transition Conditioning Metcon (5 Rounds for reps)... Read More