WOD

Blue Ridge CrossFit – CrossFit Warm-up Instructional “LIMA” Cycle Overview: This cycle will include more Strength (Powerlifting) during the 1st segment, coupled with more complex... Read More

Blue Ridge CrossFit – CrossFit Warm-up Metcon Partner WOD (Teams of 2) Metcon (Time) 200m Run 42 TSTR (Thruster) 115/75# 18 Bar Muscleup 200m Run... Read More

Blue Ridge CrossFit – CrossFit Benchmark WOD NORAYDA (Time) 16 CAL Row (Buy-in) Then: (5rds) 3 Box Jump-Over 24/20″ 7 Hand Stand Pushup 4 Power... Read More

Blue Ridge CrossFit – CrossFit Instructional *Athlete can choose between any of the following WODs to perform as Benchmark. *Will run in 2 heats. *All... Read More

Blue Ridge CrossFit – CrossFit Instructional *Benchmark week. Final week of “KILO” cycle. (26 Dec.-31 Dec.) To include Weightlifting/Powerlifting & Metabolic markers. **Must have judge... Read More

Blue Ridge CrossFit – CrossFit Instructional *Benchmark week. Final week of “KILO” cycle. (26 Dec.-31 Dec.) To include Weightlifting/Powerlifting & Metabolic markers. **Must have judge... Read More

Blue Ridge CrossFit – CrossFit Warm-up Instructional *Benchmark week. Final week of “KILO” cycle. (26 Dec.-31 Dec.) To include Weightlifting/Powerlifting & Metabolic markers. **Must have... Read More

Blue Ridge CrossFit – CrossFit Warm-up Metcon Partner WOD (Teams of 2) Metcon (Time) 100 DU (Double Under) 50 Alt. SA DB Snatch 55/35# L/R=2... Read More

Blue Ridge CrossFit – CrossFit Warm-up Metcon 12 Days of Christmas (Time) 01 100m Run 02 Box Jump 36/28 03 Thruster 95/65 04 SDHP 95/65... Read More

Blue Ridge CrossFit – CrossFit Warm-up Core Metcon (8 Rounds for reps) CIRCUIT | 20/40 (8rds) 20s/ME Vup*40s Rest after each set *2m Transition Gymnastics... Read More