WOD

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

Blue Ridge CrossFit – CrossFit Warm-up Conditioning Metcon (7 Rounds for reps) CIRCUIT (20/40 | 7rds) 20s/ME Deadlift 225/155#Rx+: 275/185# *WT: 55-60% of DL 1RM... Read More

Blue Ridge CrossFit – CrossFit Warm-up Conditioning Metcon (8 Rounds for reps) Circuit (20/40 | 8rds) 20s/ME Power Snatch 135/95# *REST: 40s each Rd.*Rx+: 165/110#... Read More

Blue Ridge CrossFit – CrossFit Conditioning Metcon (7 Rounds for reps) ME/20s Front Squat 135/95*Rest: 40s each rd *Rx+: 165/110 *3m Transition Gymnastics Strict Ring... Read More

Blue Ridge CrossFit – CrossFit Warm-up Metcon (8 Rounds for reps) CIRCUIT (20/40 | 8rds) ME/20s Power Clean 135/95#*Rx+: 185/55# *Rest 40s Each Rd *2m... Read More

Blue Ridge CrossFit – CrossFit Warm-up (5m) Mobility Shoulder/Neck (12m) Metcon Partner WOD (Teams of 2) Metcon (Time) (5Rds) *5 DB Burpee 55/35# Then: 5... Read More

Blue Ridge CrossFit – CrossFit Warm-up Strength Metcon (12 Rounds for reps) EMOM (12) E: 7 FS (Front Squat)/MW O: 10 K2E (Knee to Elbow)*WT:... Read More