WOD

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

Blue Ridge CrossFit – CrossFit Warm-up Strength Metcon (10 Rounds for reps) EMOM (10) E: 7 Back Squat/MW O: ME/30s T2BRecord WT: in “Notes” *4m... Read More

Blue Ridge CrossFit – CrossFit Warm-up Strength Metcon (10 Rounds for reps) EMOM (10) E: 7 BP (Bench Press) MW O: ME/30s Strict Pullup*Record WT.... Read More

Blue Ridge CrossFit – CrossFit Warm-up Gymnastics Wide Grip Bar Row (3xME/30s) EMOM Close Grip Bar Row (3xME/30s) EMOM Bar Row (3xME/30s) EMOM *3m Transition... Read More

Blue Ridge CrossFit – CrossFit Warm-up Core Windmill (3xME/30s (R) EMOM Windmill (3xME/30s (L) EMOM Russian Twist (3xME/30s (L/R=1) EMOM *5m Transition Metcon Metcon (Time)... Read More

Blue Ridge CrossFit – CrossFit Warm-up Gymnastics Wide Grip Push up (3xME/30s) EMOM Close Grip Pushup (3xME/30s) EMOM Push-ups (3xME/30s) EMOM *3m Transition Metcon Metcon... Read More

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