WOD

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Distance) “Run and carry”8 Rounds. 5minute hill Sprint Walk to start Pick up 55lbs sandbag Run up hill... Read More

Blue Ridge CrossFit – CrossFit Warm-up Core Metcon (3 Rounds for reps) EMOM | 9 | 3rds ME/40s SL V-up L/R=1 ME/40s Alternating Rev. Hyper... Read More

Blue Ridge CrossFit – HDS-Hybrid Athlete

Blue Ridge CrossFit – CrossFit Warm-up Strength Overhead Squat (4×5/Climbing to MW) *Start @ 70% and climb to 5 rep max *10m Accessory Good Mornings... Read More

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (No Measure) “Bench Day”5 Rounds. 2 mins Rest between rounds 10 reps Bench Press 65% 1RM 10 Decline... Read More

Blue Ridge CrossFit – CrossFit Warm-up Strength Sumo Deadlift (4×5/Climbing to MW) *Start @ 70% and climb to 5 rep max *12m Accessory Barbell Shrug... Read More

Blue Ridge CrossFit – CrossFit Warm-up Strength Front Squat (4×5/Climbing to MW) *Start @ 70% and climb to heaviest 5 rep max *12m Accessory Standing... Read More

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (AMRAP – Rounds) Body Weight on the BarEvery minute on the minute complete 8 squats until you can’t... Read More

Blue Ridge CrossFit – HDS-Hybrid Athlete

Blue Ridge CrossFit – CrossFit Instructional Warm-up Benchmark WOD CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps) 3 rounds of: 10 snatches 95lb/65lb 12... Read More