WOD

Blue Ridge CrossFit – CrossFit Warm-up Strength Front Squat (2×8/75% | 2×6/80% | ME/65%) 12m Shoulder Press (4×8/MW) 7m *4m Transition Metcon Metcon (AMRAP –... Read More

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) “Bring your own beach”100LBS Sandbag 8 Rounds 400m run 20 Front Rack Lunges 10 Burpee Sandbag throw... Read More

Blue Ridge CrossFit – CrossFit Warm-up Strength Deadlift (2×8/75% | 2×6/80% | ME/65%) *14m Barbell Shrug (4×8/MW) *8m *Transition: 4m Metcon Metcon (AMRAP – Rounds... Read More

Blue Ridge CrossFit – CrossFit Warm-up Core Metcon (4 Rounds for reps) TABATA 20/10 | 4rds ABSU (Abmat Situp) Alternating Superman Hollow Rock*3m Transition Metcon... Read More

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) “Brutal Bear”Bear Complex (BC) 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1... Read More

Blue Ridge CrossFit – CrossFit Warm-up Strength Metcon (10 Rounds for reps) EMOM (10) 07 BOR/MW (Bent Over Row) ME/30s Vup*3m Transition Metcon Metcon (Time)... Read More

Blue Ridge CrossFit – HDS-Hybrid Athlete Warm-up 3 Rounds : 1 mins rest 5 Chin ups 10 Press ups 15 Air squats Squats (5/3/2/1/1) 5... Read More

Blue Ridge CrossFit – CrossFit Warm-up Strength Metcon (10 Rounds for reps) EMOM (10) E: 07 DL/MW (Deadlift) O: ME/30s HSPU (Handstand Pushup)*Record WT> in... Read More

Blue Ridge CrossFit – HDS-Hybrid Athlete Warm-up 3 rounds : 1 Mins Rest 5 Pull Ups 10 Press Ups 15 Squats Bench press (5/3/2/1/1) 5... Read More

Blue Ridge CrossFit – CrossFit Warm-up Skill Rope Climb (10m) Strength Metcon (10 Rounds for reps) EMOM (10) E: 07/MW SP (Shoulder Press) O: ME/30s... Read More