WOD

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (No Measure) “Dead Row”8 Rounds. 2 Mins Rest Between Rounds 5 Deadlifts 75% of 1RM 8 Wide Grip... Read More

Blue Ridge CrossFit – CrossFit Warm-up Strength Front Rack Forward Lunge (3×6/75% | 6L/6R) *8m Accessory Dumbell Bulgarian Split Squat (3×10/MW) *6m *4m Transition Metcon... Read More

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (No Measure) Bench to Run8 rounds. 2 Mins Rest between Rounds 8 Bench Press 65% of 1 Rep... Read More

Blue Ridge CrossFit – HDS-Hybrid Athlete

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) “Savage Saturday”100 Reps of each. Complete all reps before moving on to the next exercise. Pull Ups... Read More

Blue Ridge CrossFit – CrossFit Benchmark WOD Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps) 8 Minute AMRAP + Bonus Time of: 25 Toes... Read More

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Distance) “Just Rowing”500m Row Warm Up 1 Min Row Max Effort 1 Min Rest 1 Min Row Max... Read More

Blue Ridge CrossFit – CrossFit Warm-up Mobility Shoulder (15m) Core Accessory Metcon (3 Rounds for reps) EMOM | 12 | 3Rrds 30s/ME Banded Lateral Trunk... Read More

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (No Measure) 5km Tempo RunJog 400m at an easy pace. Then sprint 100m. Repeat 10 times Metcon (AMRAP... Read More

Blue Ridge CrossFit – CrossFit Warm-up Core Metcon (4 Rounds for reps) EMOM | 12 | 4rds 30s/ME MB ABmat Situp 30s/ME MB Glute Bridge... Read More