WOD

Blue Ridge CrossFit – CrossFit Core V-up (ME/30s) EMOM Single Leg V-up (3xME/30s) EMOM Hollow Rocks (3xME/30s) EMOM *3m Transition Metcon Metcon (Time) 400m Run... Read More

Blue Ridge CrossFit – CrossFit Warm-up Gymnastics Strict Wide Grip Pullup (3xME/30s) E2MOM Strict-Chinup (3xME/30s) E2MOM Strict Pull Up (3xME/30s) E2MOM *3m Transition Metcon Metcon... Read More

Blue Ridge CrossFit – CrossFit Warm-up Athete choice Metcon Partener WOD (Teams of 2) Metcon (Time) 50 DB Situp 55/35# 400′ DB Walking Lunge 55/35#... Read More

Blue Ridge CrossFit – CrossFit Warm-up Strength Romanian Deadlift (1×7/68% | 1×5/72% | 1×3/80%) E2MOM Deadlift (1×7/68% | 1×5/72% | 1×3/80%) E2MOM Sumo Deadlift (6×1/Climbing... Read More

Blue Ridge CrossFit – CrossFit Warm-up Weightlifting High Hang Muscle Snatch (1×3/65% | 1×3/70% | 1×3/80%) E90s High Hang Power Snatch (1×2/65% | 1×2/70% |... Read More

Blue Ridge CrossFit – CrossFit Warm-up Strength Wide Grip Shoulder Press (1×7/68% | 1×5/72% | 1×3/80%) E90s Reverse Grip Shoulder Press (1×7/68% | 1×5/72% |... Read More

Blue Ridge CrossFit – CrossFit Warm-up Weightlifting High Hang Muscle Clean (E90s) 1×3/65% | 1×3/70% | 1×3/80% High Hang Power Clean (1×2/65% | 1×2/70% |... Read More

Blue Ridge CrossFit – CrossFit Warm-up Strength Bulgarian Split Squat (1×7/68% | 1×5/72% | 1×3/80%) E2MOM Front Rack Forward Lunge (1×7/68% | 1×5/72% | 1×3/80%)... Read More

Blue Ridge CrossFit – CrossFit Warm-up Mobility Hip (12m) Metcon Partner WOD (Teams of 2) Metcon (AMRAP – Rounds and Reps) (24m) 2,2,2,/4,4,4/6,6,6/8,8,8… Overhead Frwd... Read More

Blue Ridge CrossFit – CrossFit Warm-up Weightlifting high hang clean and jerk (1×3/65% | 1×3/70% | 1×3/80%) E2MOM mid hang clean and jerk (1×2/65% |... Read More